Average Scores by Level
Fran is the most famous CrossFit benchmark. The 21-15-9 thruster and pull-up combo is a true test of power endurance. A sub-3 minute Fran is a significant milestone.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 12+ min | Scale to 65/45 lb, ring rows |
| Intermediate | 5–12 min | Full Rx, unbroken sets |
| Advanced | 3–5 min | Unbroken or 1 break per set |
| Elite | Sub 2:30 | Competitive CrossFit level |
Scaling Options
Newer athletes should reduce the thruster weight to 65/45 lb and substitute ring rows or banded pull-ups. The goal is to keep the workout under 10 minutes — if it will take longer, scale down.
Strategy Tips
The round of 21 is where most athletes blow up. Break the thrusters early — a 12/9 or 11/10 split on the first set is smarter than going unbroken and dying on the pull-ups. On the 15s and 9s, push hard. The workout is short enough to suffer through.
What Makes It a Benchmark
Fran tests your ability to move weight overhead while maintaining the pull-up capacity to cycle through the bar. The two movements complement each other brutally — thrusters tax your legs, shoulders and lungs; pull-ups demand grip and lat strength you've already partially depleted.
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