Level 1

“Fran”

21-15-9

Thrusters,

Ring Rows / Pull Ups

Level 2

“Fran”

21-15-9

Thrusters, 95/65#

Pull Ups

*over 7 Minutes

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

The CrossFit Games Regional Qualifiers are under way.  CrossFit gives us many life lessons.  It continues to do so as we see numerous athletes fall just short of qualifying for the CrossFit Games Finals in Carson at the end of July.  This past weekend we saw our local regionals and three times Games Competitors Josh Bridges and Kenneth Leverich finish 6th and 7th place respectively. Only the top 5 qualify for the Games Finals.  What life lessons did CrossFit just give these two?  What is most important to you?

Strength

Back Squat 5×5 @ 80%

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 have to scale the workout by lowering the weight on the Thruster, 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.

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