Fran

girl

Fran is the most iconic CrossFit benchmark. A sprint combining thrusters and pull-ups in a descending rep scheme. Tests the ability to maintain intensity under fatigue.

Est. 2003

Rx Standards

Scheme

21-15-9

Rx Male

43 kg thrusters

Rx Female

30 kg thrusters

Movements

90 total reps

21Thruster43/30 kg

21Pull-up

15Thruster43/30 kg

15Pull-up

9Thruster43/30 kg

9Pull-up

Performance Levels

Beginner

10:00++

Beginner

10:00++

Intermediate

5:00 — 8:00

Intermediate

5:00 — 8:00

Advanced

3:00 — 5:00

Advanced

3:00 — 5:00

Elite

< 2:30

Elite

< 2:30

Tips & Strategy

•Break thrusters strategically: 21 unbroken is ideal but 12-9 or 15-6 works
•Kipping pull-ups save significant time vs strict
•Minimize transition time between movements
•Target sub-5:00 before attempting Rx if scaling from lighter weight

Origin

Named after a real person who did the workout and was so challenged she never came back to CrossFit.

Other WODs in this category

Amanda

9-7-5

Angie

For time

Annie

50-40-30-20-10

Barbara

5 rounds (3 min rest between rounds)

Candy

5 rounds for time

Chelsea

EMOM 30 min