Workout of the Day – April 24th

– BIKE INTERVALS –

Every 3:00 minutes x 5 sets:

15/12 Cal Echo Bike @ SPRINT
100 Meter Run @ SPRINT

*Should be a hard pace here. Looking for at least 1:00 of rest each set.
*F: 12/9 Cal Echo Bike

– WORKOUT OF THE DAY –
“Frantasyland”

For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups

15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups

12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

Background: Originally a team workout from the 2014 CrossFit Games (each member completed the workout as part of a relay) this WOD includes three parts, each based on the classic workout “Fran,” with increasing weight and technical complexity, and with decreasing reps each round.

Five days before this workout was to be performed at the CrossFit Games (Friday, July 25, 2014), Rich Froning and James Hobart demonstrated it on video, completing it in 12:29 and 13:23, respectively.

The “Frantasy Land” workout made another appearance in the 2019 Torian Pro competition in Australia.

*Notes: IF an athlete has NEVER completed “FRAN” 21-15-9 (Part a) they may optionally only complete FRAN if they prefer to set a benchmark time.