2.5K
- "Complex Fran"
- For time:
- 7 bar muscle-ups
- 7 chest-to-bar pull-ups
- 7 chin-over-bar pull-ups
- 21 thrusters
- 5 bar muscle-ups
- 5 chest-to-bar pull-ups
- 5 chin-over-bar pull-ups
- 15 thrusters
- 3 bar muscle-ups
- 3 chest-to-bar pull-ups
- 3 chin-over-bar pull-ups
- 9 thrusters
- Men: 95 lb.
- Women: 65 lb.
The “Complex Fran” workout is a modified version of the CrossFit Benchmark workout, “Fran.”
Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.
Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.
Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters
Men: 45 lb.
Women 35 lb.
