Level 1

21-15-9

Thrusters (scaled weight)

Pull ups (scaled to either less reps or ring rows)

Level 2

“Fran”

21-15-9

Thrusters 95/65#

Pull ups

* 7 minutes or more

Level 3

“Fran”

21-15-9

Thrusters 95/65#

Pull ups

*under 7 minutes

Level 4 Rx

“Fran”

21-15-9

Thrusters 95/65#

Pull ups

*under 4 minutes

Motivation

A Word To Husbands

To keep your marriage brimming With love in the loving cup, Whenever you’re wrong, admit it; Whenever you’re right, shut up.

 -Ogden Nash
Strength

Front rack walks

Strategy

“Fran” is the most famous of the Bench Mark Girls workouts in CrossFit.  For many, just completing the workout is a big accomplishment.  There are 45 Thrusters and 45 Pull Ups.  Most of you will need to scale the workout by lowering the weight on the Thrusters, limiting the pull ups  (example (9-6-3)), or a combination of both.  The idea is to challenge yourself.  For those who can complete Fran we have given some times which will place you in one of our Mission CrossFit levels.  Good luck and have fun.

Get more awesome:  ABS, boom