WOD Demo: Strict Fran

1
ByCrossFit November 26, 2022

Nobel García and STI CrossFit in Santiago de los Caballeros, Dominican Republic, perform today’s workout:

Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 190218.


Scaling:
If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

Intermediate Option:
For time:
21 thrusters
15 strict pull-ups
15 thrusters
12 strict pull-ups
9 thrusters
9 strict pull-ups

♀ 65 lb ♂ 95 lb

Beginner Option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb ♂ 45 lb

Comments on WOD Demo: Strict Fran

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Don Sesso
November 28th, 2022 at 12:51 pm
Commented on: WOD Demo: Strict Fran

Scale (First day on Crossfit)

45# thruster

ring rows

6:42

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