Workout of the Day


21-15-9 reps for time of:

♀ 65 lb
♂ 95 lb

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This benchmark workout was first posted on on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Intermediate option:
For time:
21-15-9 reps of thrusters
12-9-6 reps of pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Ring rows

♀ 35 lb
♂ 45 lb

The Thruster
The Pull-Up
The Ring Row

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Featured photo:
Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.