History of “Fran” The Thruster is Born
(Gymnast and CrossFit Founder Greg Glassman Explains)

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters
Pull Ups
For Time
Log on Board

MidLine
3×30 Seconds
Planks