WOD: COMPETITIVE (workout of the day)

6 Sep

This is one of Crossfit’s staple workouts, it is called “FRAN”and consists of:

21 Thrusters + 21 Pullups + 15 Thrusters + 15 Pullups+ 9 Thrusters + 9 Pullups

How long did it take you?

Click HERE to see Stacey Kroon do this workout in 2 min 45 sec

Click HERE  to get tips on how to do the Thruster

Click HERE to get tips on how to do a “kipping” pull up (swinging pull up)

Note: The Crossfit Standard for the Thruster is 95 pounds for men and 65 pounds for women. For an elite athlete it should take around 2-3 minutes however for most of us it will likely take 8-10 if not longer

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