Crossfit Garage – CrossFit

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Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Fran Plus (Time)

21-15-9

Calorie Echo Bike

Thrusters 95/65

Pull-ups

Push-ups

Abmat Sit-ups

Bright Spot

Thruster

Pull-ups

Push-ups

Intended Response

The intended response of this workout is 3-5 minutes long. In order to meet that, athletes should be able to go unbroken on the first set of 21 thrusters and pull-ups, or break once into 11-10. This workout is meant to be fast, not a grinder, so athletes should scale the weight and pull-ups accordingly. Doing so, athletes will receive a greater workout because intensity level will be greater.