Latest WOD

Complex Fran

IndustrialAthletics – CrossFit

We found today’s WOD on the mainsite of CrossFit and really liked it. So, we are going to give it a shot. It’s going to be like Fran . . . but worse. Hold on tight and don’t tear your hands.

Metcon (Time)

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
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Core Work

3x:
1 Min Plank hold
50 Situps
2 Min rest between

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  • Scaling:

    Platinum: As written above

    Steel:
    For time:
    5 bar muscle-ups
    5 chest-to-bar pull-ups
    5 chin-over-bar pull-ups
    21 thrusters (95/65)
    4 bar muscle-ups
    4 chest-to-bar pull-ups
    4 chin-over-bar pull-ups
    15 thrusters
    3 bar muscle-ups
    3 chest-to-bar pull-ups
    3 chin-over-bar pull-ups
    9 thrusters

    Brass:
    For time:
    14 chest-to-bar pull-ups (may be banded)
    7 chin-over-bar pull-ups
    21 thrusters (75/55)
    10 chest-to-bar pull-ups
    5 chin-over-bar pull-ups
    15 thrusters
    6 chest-to-bar pull-ups
    3 chin-over-bar pull-ups
    9 thrusters

    Bronze:
    21-15-9 reps for time of:
    Jumping chest-to-bar pull-ups
    Thrusters (55/35)