WorkoutsFran

Fran

One of the classic CrossFit benchmarks. A brutally simple 21-15-9 couplet of thrusters and pull-ups designed to be performed fast.

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Equipment

  • Barbell — 43/30 kgBarbell — 43 kgBarbell — 30 kg
  • Pull-Up Bar

For time

Block 1

Thruster

21

Pull-Up

21

Block 2

Thruster

15

Pull-Up

15

Block 3

Thruster

9

Pull-Up

9

Score = Total time

The workout

For time

Block 1

  1. 21 Thruster

    43/30 kg43 kg30 kg

  2. 21 Pull-Up

Block 2

  1. 15 Thruster

    43/30 kg43 kg30 kg

  2. 15 Pull-Up

Block 3

  1. 9 Thruster

    43/30 kg43 kg30 kg

  2. 9 Pull-Up

Scoring

The score is the time from the first rep to the last.

Run it in Everground

Fran is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
JOIN THE BETA ON
Google Play

Movements

  • Pull-Up
  • Thruster

Equipment

  • Barbell — 34/25 kgBarbell — 34 kgBarbell — 25 kg
  • Pull-Up Bar

For time

Block 1

Thruster

21

Pull-Up

21

Block 2

Thruster

15

Pull-Up

15

Block 3

Thruster

9

Pull-Up

9

Score = Total time

The workout

For time

Block 1

  1. 21 Thruster

    34/25 kg34 kg25 kg

  2. 21 Pull-Up

Block 2

  1. 15 Thruster

    34/25 kg34 kg25 kg

  2. 15 Pull-Up

Block 3

  1. 9 Thruster

    34/25 kg34 kg25 kg

  2. 9 Pull-Up

Scoring

The score is the time from the first rep to the last.

Run it in Everground

Fran is available in the app.

Keep your logs, history, and progress, when you run the workout with Everground.

Open in Everground Open in Everground
Download on the
App Store
JOIN THE BETA ON
Google Play

Movements

  • Pull-Up
  • Thruster