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.

Open in Everground Open in Everground
Open in Everground Open in Everground

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
Get it 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
Get it on
Google Play

Movements

  • Pull-Up
  • Thruster

More workouts

For time

3 MOVEMENTS · 3 VARIANTS

Helen

A classic three-round benchmark combining running, kettlebell swings, and pull-ups. Everything should be light enough to keep moving fast from the first run to the final pull-up.

Kettlebell Russian Swing · Pull-Up · Run

Equipment: Kettlebell · Pull-Up Bar

For time

4 MOVEMENTS · 3 VARIANTS

Murph

A legendary Hero workout combining running with a massive volume of pull-ups, push-ups, and air squats. Pace intelligently, manage the gymnastics, and expect this one to become a long test.

Air Squat · Pull-Up · Push-Up · Run

Equipment: Pull-Up Bar · Vest

20' AMRAP

3 MOVEMENTS

Cindy

A classic twenty-minute bodyweight benchmark built around pull-ups, push-ups, and squats. The movements are simple; maintaining your pace as the rounds accumulate is not.

Air Squat · Pull-Up · Push-Up

Equipment: Pull-Up Bar