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Fran

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Fran is one of the benchmark workouts of CrossFit. It is the most commonly used WOD for testing progress among CrossFitters. A version of Fran first appeared on the CrossFit website on 6 August, 2003; the only difference was on that day the prescription called for 85 pound thrusters, and it still had not been named. Note that that was also the first time the "21-15-9" protocol appeared on the site. The current version of Fran appeared for the first time on 25 August, 2003.

The Workout

21-15-9 reps, for time:

* 95 lb. Thrusters   * Pull-ups

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