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“Quadruple Fran”

Coach Creation WOD

392 5
  • 84-60-36 Reps for Time
  • Thrusters (95/65 lb)
  • Pull-Ups

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 84 Thrusters and 84 Pull-Ups, 60 Thrusters and 60 Pull-Ups, and 36 Thrusters and 36 Pull-Ups.

Score is the time on the clock when the last round of the Pull-Ups is completed.

Tips and Strategy

Break up the Thrusters and Pull-Ups. The best strategy is to do a descending ladder for each round and sticking with it no matter how hard it gets.

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namesake photo

Background: This “Quadruple Fran” workout, a variation of the “Fran” Benchmark WOD, was designed by CrossFit L-1 Coach Henry Sailes @12hlsailes and demoed by him at Grindfit @grindfitofficial (Sarasota, FL, USA) on his YouTube channel in October 2020. The video showed him completing the workout in 20:43. Sailes is also a former CrossFit Games Regionals competitor and record holder for the fastest “Fran” time at 1:49.

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