Fran (CrossFit benchmark workout)

Fran is one of CrossFit's original named benchmark workouts, introduced with the first group of "Girls" in the CrossFit Journal in September 2003. It is 21-15-9 repetitions for time of thrusters and pull-ups, with the thruster prescribed at 95 lb for men and 65 lb for women. CrossFit publishes intermediate and beginner versions with lighter thrusters, fewer pull-ups or ring rows in place of pull-ups.

Text from OyList