"Fran"

21-15-9 reps, for time of:
Thruster, @43/30kg
Pull-up

Timecap: 10 mins

Fran is CrossFit’s 100m sprint. It's a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a beginner CrossFitter, your Fran time may be well around the 10-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?