FRAN (Time, Rx2, Rx3, Girls (A-F)) 21-15-9 reps of: Thrusters (65/95 lb) Pull-ups Rx2: 15-12-9 reps Rx3: 15-12-9: (35/45 lb); Ring rows Masters 55+: (45/65 lb) Intended Stimulus: -10:00 or less; potentially 3:00 or less for advanced athletes. -Light-to-moderate thrusters; 1-3 sets per round. -Advanced athletes should aim to complete the pull-ups unbroken or in large sets. -Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout. -September CAP benchmark last tested in 250324.
Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Sep2,2021 Tue,Jun16,2020 Tue,Jan22,2019 Sun,Aug19,2018| 1st | 3:24 Rx | Mari Tue, Jan 22, 2019 | | 2nd | 5:06 Rx | Emily Br Tue, Jan 22, 2019 | | 3rd | 6:03 Rx | Brittany G Tue, Jan 22, 2019 | | 1st | 3:15 Rx | Tim A Tue, Jan 22, 2019 | | 2nd | 3:31 Rx | Hank Tue, Jan 22, 2019 | | 3rd | 4:16 Rx | Caleb Nu Tue, Jan 22, 2019 |
| 1st | 3:00 Rx | Nidia Wed, Oct 16, 2024 | | 2nd | 3:05 Rx | Mari Tue, Jun 16, 2020 | | 3rd | 4:07 Rx | Olivia M Mon, Mar 24, 2025 | | 1st | 2:43 Rx | Jeremy Mon, Mar 24, 2025 | | 2nd | 3:09 Rx | Tim A Tue, Jun 16, 2020 | | 3rd | 3:30 Rx | Thomas C Fri, Jul 17, 2020 |
| Tim A | 3:15 Rx | | | Mari | 3:24 Rx | Pr | | Hank | 3:31 Rx | 4th | | Caleb Nu | 4:16 Rx | | | Emily Br | 5:06 Rx | 5th | | Bobby | 5:45 Rx | 12th Pr | | Thomas C | 5:56 Rx | | | Brittany G | 6:03 Rx | | | Mindy | 7:29 Rx | 14th | | Laura M | 7:53 Rx | | | Matt Br | 8:45 Rx | 18th | | Ian N | 4:17 | Not Rx | | Robbie | 5:44 | 55# | | Katie E | 6:51 | 55, ring pu | | Dana F | 8:56 | Not Rx | | Bob C | 9:11 | 65 |
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