Today is the most famous WOD in all of CrossFit. For those who come from a background in lifting at a globo gym, the measure of your fitness is your bench press. In CrossFit, Fran is the universal language. This WOD is fast. And by fast, we mean under 5 minutes. Do not look at this WOD and assume it looks easy. It should not take you 8 minutes. Most people can complete this WOD Rx’ed, but it is hard to find that desired stimulus. It should be fast and painful. Scale to under 5 minutes and go as hard as you can.
Industrial Athletics WOD for 5/2/2017:
MetCon:
“Fran”
For Time:
21, 15, 9
Thrusters (95/65)
Pullups
Cashout:
Tabata
Lying Hollow
Lying Arch
Scaling:
Platinum: As written above.
Steel:
For Time
15, 12, 9
Thrusters (95/65)
Pullups
Brass:
For Time
15, 12, 9
Thrusters (75/55)
Pullups (may be assisted)
Bronze:
For Time
15, 12, 9
Thrusters (55/35)
Jumping Pullups