Before the video of Fran, here is a link to a good article from Mark's Daily Apple. It talks about gaining muscle...and he mentions why Crossfit works. READ!!
Gaining Muscle - Mark's Daily Apple
Who is Fran? 21/15/9 - Thrusters & Pullups
Here is a video of the fastest Fran so far. Jason "Rhabdo" Kaplan:
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