"Fran" Prep Workout

Here is a great workout that will help build the strength and muscular endurance necessary to complete (or improve) the Crossfit workout "Fran" (a demonstration of this workout is in the video above). Fran is three rounds (21 reps, 15 reps, 9 reps) of 95lb (or 65lb for women) Thrusters and Pull Ups.

Fran Prep Workout
Set 1
21 reps - Thrusters (whatever weight you can do) & Pull Ups (or decline rows)
15 reps - Thrusters and Pull Ups
9 reps - Thrusters and Pull Ups

Set 2
21 reps - Plyo Box Jumps (challenging height) with Push Up b/w each jump & Decline Push Up
15 reps - Plyo Box Jumps (challenging height) with Push Up b/w each jump & Decline Push Up
9 reps -  Plyo Box Jumps (challenging height) with Push Up b/w each jump & Decline Push Up

Set 3
21 reps - Burpee with Sandbag Overhead Press (push up, stand with bag and press overhead) & Sit Ups with Sandbag
15 reps - Burpee with Sandbag Overhead Press (push up, stand with bag and press overhead) & Sit Ups with Sandbag
9 reps -  Burpee with Sandbag Overhead Press (push up, stand with bag and press overhead) & Sit Ups with Sandbag

The whole workout should be completed within 30-45 minutes with a 2 minute break between each set.