For time:
21-15-9 sets of alternating:
95-lb thrusters
pullups
source: crossfit.com
time: 7:30
works: Endurance, shoulders, core, glutes, hams, back, quads
difficulty: 9
my effort: 7
Fran is one of the classic benchmark workouts. The top athletes put in Fran times of 2:30-3 minutes; I'd be happy to be in the 4 minute range someday.
Today, I took it pretty easy, as I was on day four of my circuit routine, and I wasn't feeling great in general.
Time came in at 7:30. Not a bad way to close out an interval sequence, and go into a day of rest.
(image credit: http://www.crossfit.com/mt-archive2/000924.html)
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