THE GIRLS OF CFSS
BENCH MARK FUN !!
FRAN MEETS KELLY
- 21-15-9 Reps For Time
- Thrusters (95/65 lb)
- Pull-Ups
Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.
“Fran” is arguably the most famous of the original six CrossFit “Girls” WODs. It was first posted on crossfit.com as the workout of the day for November 21, 2004, but it created by CrossFit founder Greg Glassman years earlier (in the 1970’s) to help him build conditioning as a competitive gymnast. Watch “The Story of Fran.”
FRACTURED FRAN ( SCALED)
- 5 Rounds for Time
- 9 Thrusters (95/65 lb)
- 9 Pull-Ups
KELLY
- 5 Rounds For Time (3 rounds for scaled)
- 400 meter Run
- 30 Box Jumps (24/20 in) step ups or small box
- 30 Wall Ball Shots (20/14 lb) no squat … for fun use each other to shot ball back and forth at chest level ….
Then if time a finisher … coaches chose