Fran (CrossFit benchmark workout)

21-15-9 thrusters (95 lb, 65 lb for women) and pull-ups, for time. The score members compare first, and for good reason: the light thruster and falling reps make it a pure test of how long you can keep cycling a barbell and a bar while your lungs and legs burn. Bigger athletes usually lose time on the pull-ups, smaller ones on the thrusters. CrossFit's own guidance is that it should not run past 10 to 12 minutes, with under 5 the prescribed target. If that is out of reach, its intermediate version keeps 21-15-9 thrusters at 75 or 55 lb with 12-9-6 pull-ups, and the beginner version swaps pull-ups for ring rows.