What is Fran?
Plain-language Fran guide: 21-15-9 thrusters and pull-ups, what a thruster is, common Rx loads, and how to track finish times on KinesoScore. Educational use only.
Frequently asked questions
- Do I have to alternate every rep?
- No. Within each round (21, then 15, then 9) you complete all thrusters before all pull-ups — or break them into sets — as long as you finish the prescribed reps of both movements before moving to the next round.
- What is a good Fran time?
- It depends on experience and prescription. Beginners often finish in several minutes; competitive athletes can go much faster. Use your own history on KinesoScore rather than chasing someone else’s highlight time.
- Is this an official CrossFit scorecard?
- No. KinesoScore is educational benchmark tracking only and is not affiliated with CrossFit, Inc. or any sanctioning body.