Girl WOD
Fran
BarbellBodyweight
Target Time
Sub-3 min (Elite), Under 5 min (Competitive), Under 10 min (Recreational)
WOD Description
Complete Thrusters and Pull-ups in a 21-15-9 rep scheme as fast as possible.
21 Thruster (43kg/30kg)
21 Pull-up
15 Thruster
15 Pull-up
9 Thruster
9 Pull-up
Scaling Options
• Thruster weight: 30kg → 20kg → PVC
• Pull-up: Banded Pull-up → Ring Row → Jumping Pull-up
• Recommended load: a weight that lets you break the first set of 21 into 2 sets or fewer
About Fran
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#21-15-9#Pull-up#Thruster#Full Body