Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

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Stimulus and Strategy:
Today's workout is the classic CrossFit benchmark, Fran. This workout is a potent dose of fitness in a small package. Look back at your previous attempt to help create a plan for today, and be sure to record your score in the CrossFit app to reference when we retest. Choose a relatively light barbell load that allows you to complete each round's reps in three sets or less. At no point in this workout should you have to stop because the barbell is too heavy. Rather, you may need to stop because you are breathing hard and your muscles are burning. Choose a pull-up option that allows you to finish each round in four sets or less.

Intermediate option:
15-12-9 reps for time of:
Thrusters
Pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
15-12-9 reps for time of:
Thrusters
Ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Kipping Pull-Up
The Ring Row

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