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CrossFit® - Fran

Fran is a core CrossFit® workout of the day (WOD). Using only a barbell and pull up bar you must complete three rounds of barbell thrusters followed by pull ups in as fast a time as possible.

✅ Round One | 21 Reps
✅ Round Two | 15 Reps
✅ Round Three | 9 Reps

  • 10 minutes
  • Intermediate
  • Pull Up Bar · Barbell
  • Full Body

The working weight on the barbell thrusters is 30kg (65lbs) for women and 45kg (96lbs) for men. Don't worry if that's too much, start with a lower weight and increase it over time.

Time Guides

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

Main Workout
Barbell Thruster
Reps | Weight (kg)
Pull Up