[header] How to determine how good you are at crossfit [title] Determine your fran time. [substeps] Fran is 3 rounds of 21 , 15, and 9 repetitions of 95 lb thrusters and pull-ups for time. A thruster is completed with the bar in the front squat position in the sanding position. 
Start by squatting down (below parallel), move to a standing position and push the bar overhead. Return the bar to the front squat position and repeat.