A Mile with Dumb Fran

If you’ve been doing CrossFit for any amount of time, then you are obviously familiar with the dirty hooker named Fran, which is 21-15-9 reps of thrusters (95lbs) and pull ups.

Today we made it a little bit harder…

For starters, run 800m, then do 21-15-9 reps of thrusters and pull ups — but for the thrusters sub out the barbell and use 2 x 45 lb dumbbells.

Oh, and when you’re done with that, run another 800m for good measure.

Brutal.

My time was 20:37, which was DFL in our 5:30 a.m. class (second to last was done in 20:07). The first athlete was done in just over 14 minutes. Though she was using 15 lb dumbbells rather than the prescribed 3o lbs for women. Me thinks she needed to lift a little more weight to push herself.

Advertisements
This entry was posted in Crossfit Central, Fran, Pull ups, Thrusters. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s