Just one of the many stops on the way to the Qualifier!!!

Fran is just one of the staple workouts from www.CrossFit.com.  It has been something that people often measure themselves too, like we used to do in the Globo Gyms.  They say what is your Bench?  We say what is your “Fran”?  Neither is a really good idea because we measure ourselves on general preparedness but then again intensity breeds competition!

Strength   3×1  Hang Power Clean

WOD

Heavy Fran!

15-12-9

135lb thruster

pull ups with 30lbs

SCALE AS NEEDED!!!