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Fran
CrossFit benchmark from the "Girls" series (2003) — the classic 21-15-9 couplet. Three rounds of thrusters and pull-ups with descending reps, as fast as possible.
- Format
- For time
- Rounds
- 3
- Rep scheme
- 21-15-9
- Time cap
- 10-minute cap
The workout
21-15-9 reps, for time:
- 21-15-9 Thrusters (42.5 kg)
- 21-15-9 Pull-ups
Fran in Kadence
Kadence ships Fran as a complete workout, not a list entry. The player runs every step with voice cues, counts reps and rounds, keeps the time cap, and writes the result — time or rounds — to your log and to Apple Health. Scale the weight or swap a movement in the builder, and it stays your version.
How the timer and builder work →
Download on the App Store Coming October 2026 to Google Play