Fran is a series of thrusters and pullups done as quickly as possible. This is a shorter WOD that includes three rounds, including 21 reps of each exercise in the first round. In the second and third rounds, you must complete 15 and 9 reps of each exercise respectively. You can modify this WOD to your ability—the thruster can vary in weight and you can do jumping pull-ups as well.
Fran is often one of the first WOD’s that people get exposed to as they get into CrossFit. Still, that doesn’t mean it’s not tough. “The pull-ups are definitely the difficult part of this WOD,” Haley says. “I mean, it’s definitely harder for women, but I’ve seen men struggle just as much.”
5 minutes, but this really depends on the size of the weights you use.