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“Friendly Fran”


2020 CrossFit Games Phase 1 WOD #1

14.3K 90
  • 3 Rounds for Time
  • 21 Thrusters (115/85 lb)
  • 21 Chest-to-Bar Pull-Ups

This event begins with the barbell on the floor and the athlete standing behind the designated line. After the call of “go,” the athlete may move to the barbell to perform 21 Thrusters, then 21 Chest-to-Bar Pull-Ups. The athlete will repeat this couplet for 3 rounds.

The event is over when the athlete completes all the required work and crosses the start/finish line. Time stops at the athlete’s first contact over the line.

Score will be the total time it takes to complete the event.

Scaling Options

Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.

3 Rounds for Time
21 Thrusters (95/65 lb)
21 Pull-Ups

3 Rounds for Time
21 Thrusters (55/35 lb)
21 Assisted Pull-Ups

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namesake photo

Background: “Friendly Fran” was the 1st of 7 total workouts for the 2020 CrossFit Games (Championships). The new format of the 2020 CrossFit Games consists of two stages: an online competition in athletes’ home countries from which the top five men and top five women will advance and an in-person finals in California to crown the Fittest Man and Fittest Woman on Earth. It is also used as the first online Semifinals Individual qualifying workout.

CrossFit Games Director @thedavecastro teased the names of this and another couple of familiar-sounding workouts, “Nasty Nancy,” “Awful Annie,” and “Damn Diane” before The CrossFit Games officially announced them the next day on Wednesday, September 16, 2020.

See also: “Fran” Benchmark WOD

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