Taste the Pain! 6 Killer CrossFit Workouts with Thrusters


Back in 2013 CrossFit HQ did a workout video together with Rich Froning and Rory McKernan doing the famous Fran with a little twist: 61 kg thrusters and weighted strict pull ups.

Heavy Fran
For time: 15-12-9
Thruster 61 kg (135 lbs)
Weighted strict pull ups with 20 kg (45 lbs) dumbbell
(Place the dumbbell between your legs.)

Regular Fran
Thruster 30/42.5 kg
Pull ups

Beginners Fran:
Thrusters (empty barbell)
Strict ring rows

Adrian Mundwiler crossfit nutrition and thrusters at meridian regionalsSource: CrossFit Inc
Adrian stormed his way to a 4th place finish at the Meridian Regionals

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