تماشای ویدئو Rich Froning and Rory McKernan do Heavy Fran از آی-ویدئو
CrossFit -- (http://www.crossfit.com)
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.