Crossfit Garage – CrossFit
Metcon
Complex Fran (Time)
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters 75/55
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters 75/55
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters 75/55
Rx +
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 95/65
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters 95/65
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters 95/65
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale weight as needed.
Scale to Jumping Pull Ups.
Fran (alternate) (Time)
Modified Fran
21-15-9
Thrusters 45 /35
Jumping Pull-Ups
Rx+
Thrusters at 50% 1 RM
Jumping Pull-Ups
WOD Breakdown
Warm-up (No Measure)
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.
If Bar muscle ups are not in your skills “tool box”, complete Fran or some variation of that.