STRENGTH: Front Squats 5×5 METCON: ‘FRAN’ 21-15-9 Thrusters (95/65) Pull-Ups Fran is recognized as THE benchmark because even though many CrossFit workouts don’t look like much on paper, Fran is especially deceptive. A 95-pound barbell may be pretty light for some, and pull-ups just take practice. But after two minutes, even elite athletes hit a wall, struggling to maintain speed and intensity. Get the weight that you will maintain your form and try to be consistent with a fast pace throughout the whole workout. Don’t forget to log your results!