The Girls
Fran
Fran is a benchmark CrossFit workout of thrusters and pull-ups performed in a 21-15-9 rep scheme for time, with a 95 lb (43 kg) barbell for men and 65 lb (29 kg) for women.
The workout
| Movement | Reps | Load |
|---|---|---|
| Thruster | 21-15-9 | 95 lb / 65 lb |
| Pull-up | 21-15-9 | Bodyweight |
- Format
- 21-15-9, for time
- Score
- Total time
What Fran tests
Short, maximal-intensity capacity. Fran is over in minutes, so it measures how much work you can sustain before grip and breathing force you to break the sets.
Notes
The best-known benchmark in functional fitness, and the most common first PR athletes chase.
WODR tracks your PR on Fran and every other named benchmark, with the full history of each attempt. Get the app.