I attempted Fran a bit over a year and a half ago. I didn’t know the point of MetCon workouts at that time, so my scaling lost almost all of those benefits. Instead of scaling it in a way that kept my heart and breathing rates up and keeping the intensity level high, I gained a lot of muscle fatigue and spent most of the time recovering. I scaled today’s workout back a little bit more, but my time was so much faster.
21-15-9 reps of:
Thrusters (95# / 65#)
I went with a 45# bar for the thrusters and did jumping pull-ups. I did the first round of JPU while standing on a 20# bumper plate (about 4″) and added a second bumper for the second and third rounds. Final time: 8:15 or so. I need to get kipping pull-ups down! Then I could stop with most of this jumping pull-ups bullshit.