Strength And Conditioning

The CrossFit Fran

The CrossFit Fran
Published: 2021-04-27
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Fran is a combination of barbell thrusters (a front squat/push-press combo) and pull-ups.

WHAT DOES FRAN LOOK LIKE?

3 rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done under time constraint.

 

HOW TO COMPLETE FRAN?

Perform 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups, and 9 thrusters followed by 9 pull-ups. As fast as humanly possible.

GET STARTED

  • 21 Barbell Thrusters
  • 21 Pull-ups
  • 15 Barbell Thrusters
  • 15 Pull-ups
  • 9 Barbell Thrusters
  • 9 Pull-Ups

Complete 3 rounds. Record your time.

GOOD TIME FOR FRAN WORK OUT

  • Beginner: 7-9 minutes
  • Intermediate: 6-7 minutes
  • Advanced: 4-6 minutes
  • Elite: <3 minutes

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