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.
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.