As soon as you advance with the movements and learn the basics of gymnastics, you will try Fran. Fran will classify you as an athlete: for comparison 2014 CrossFit Games Champion Camille Leblanc Bazinet can finish Fran in 2:35.

Fran is another great WOD. If you are new to Crossfit it’s great WOD to start with your CrossFit.

If you like these exercises and  you are enjoying these 2, this WOD is a great way to improve it. Are you still waiting? Let’s try!

The beginning it will be easy but then it’ll getting harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

This WOD will not kill you. It only will make you stronger than ever.


3 rounds, 21-15-9 reps of thrusters and pull-ups, for time:

  • 21 Barbell Thrusters, 95/65lbs (43/30kg)
  • 21 Pull-ups
  • 15 Barbell Thrusters
  • 15 Pull-ups
  • 9 Barbell Thrusters
  • 9 Pull-ups


Time it took you to complete 3 rounds

Scaled version:

Do thrusters with empty barbell or an appropriate weight for your level. Try ring rows instead of pull ups or use bands.




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