This video tells the story of Fran, the most famous of the “girl” workouts. It’s a fascinating watch that offers some really cool insight into the origins of CrossFit:
Snatching. Like a gangsta.
Foundation
Weighted Pullups
7 x 1
Work sets at 85% or more of 1rm
WOD
“Jackie”
For Time:
Row 1,000m*
50 thrusters (45/35)
30 pullups
Cap: 16 min
Compare: 04.19.13
*Rowing substitutions:
100 sumo deadlift high pulls (45/35)
100 kettlebell swings (16kg/12kg)
Run 800m
