“Fran” is arguably the most well known CrossFit workout of all time

A simple, yet effective combination of thrusters and pull-ups that comes up once a year on CompTrain Class.

To complete the workout as written, we recommend having at least 21 pull-ups and thrusters unbroken when fresh.

For athletes who aren’t quite there, we can reduce the reps or weight, or choose from the list of pull-up variations that your coaches will recommend.


In 15:00

Build to a heavy 2 RM Thruster


” Fran ”

21-15-9 reps of

Thruster (42.5/30)

Pull Up