Option 1
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

Option 2
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

Option 3
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

Goal & Intensity
-This is a classic – one of the most famous CrossFit workouts – designed to measure how hard you can push in a short time domain.
-The purpose is to capture a benchmark score to compare with previous and annual performance.
-Fast and intense – your lungs will burn and your muscles will flood with lactic acid, but the total volume stays manageable.
-Each round should be completed in no more than 2–3 sets.
Tip: Don’t waste time staring at the bar – pick it up as soon as you can and breathe with the movement.
RPE: 9–10 – this should feel like an all-out effort.
Why: Fran tests capacity, power output, and mental grit – it’s a tough but honest benchmark, and that’s why we hit it only once a year.