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“Strung-Out, Backwards, and Upside-Down Fran”


CrossFit Benchmark WOD

16.9K 203
  • For Time
  • 1200 meter Run
  • 9 Pull-Ups
  • 9 Thrusters (95/65 lb)
  • 800 meter Run
  • 15 Pull-Ups
  • 15 Thrusters (95/65 lb)
  • 400 meter Run
  • 21 Pull-Ups
  • 21 Thrusters (95/65 lb)

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namesake photo

“Strung-Out, Backwards, and Upside-Down Fran” is one of many variants of one of CrossFit’s “Girl” WODs, “Fran.” The original “Fran” is 21-15-9 pull-ups and thrusters.

This variant of the WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, October 28, 2006 (061028).

See also: “Fractured Fran,” “Franzilla,” “Run and Get Fran,” “Heavy Fran,” “Frantasy Land.”

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