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For Time (10:00 cap)
Performance + Competitor
Jumping Pull Ups
If you have never done "Fran" before, today's the day! Here are a couple of things to keep in mind with Fran for everyone:
- We want this workout to be fast and aggressive! Shooting for sub-6:00 times for everyone!
- If this is your first time with Fran, and especially if you are still new to CrossFit, scale this workout down appropriately to get the desired stimulus. You should be constantly moving in this workout.
- If this is your first time trying Fran with Rx pull-ups, we expect this workout to take a little longer for you. It's okay as long as you think you'll still be within a 10:00 cap. If not, you're just not going to get the right stimulus out of this workout. But it's a big deal to complete Fran as Rx, so get after it!
- If you have proven yourself a "Master of Fran" (in my eyes, meaning you've broken the 3:00 Fran), then I would allow you to scale things up a bit if you'd like. Whether it is one movement or both (pull-ups to C2B pull-ups; and/or thrusters at an appropriately heavier weight, maybe 115/75 to start). If you haven't broken a 3:00 Fran, believe me, you are going to get a TON out of trying to go even a little bit faster than your last time. A time going from 4:15 to 3:50 is a BIG improvement! Get after it!
200m Plate OH Carry
30 Abmat Situps (C = GHD Sit-Ups, only for those with experience and confidence performing this movement!)
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