Daily WOD – Mar 13, 2023

Allison powering through KB work!

Workout of the Day


Complete 21-15-9 reps for time of:

  • Thrusters (95/63#)
  • Pull-ups

Rest 1 minute, then in the remainder of 15 minutes complete AMRAP of:

  • 9 thrusters
  • 9 pull-ups

WOD Notes: Fran is a CrossFit benchmark that we complete at least once a year. If you’ve done Fran before, get jacked up and go for a new PR! If you’ve never had the pleasure, it is time to establish a benchmark that you can improve upon for years to come. Strategy note: If you’re relatively new to Fran or if either of the movements cause you concern, break the reps into manageable sets, such as 7-7-7 for the 21s, 5-5-5 for the 15s, etc. A new twist this year – once you complete Fran, mark down your time, rest for 1 minute and then continue with sets of 9 + 9 until the 15 minute clock expires. You’ll record 2 scores: Fran time and extra rounds + reps completed.

Community Notes: Happy birthday Catherine K!


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