CROSSFIT
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Scaled (Ages 16-54)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,
then 105 lb
Teenagers 14-15
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb
Scaled Teenagers 14-15
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,
then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb
Masters 55+
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb
Scaled Masters 55+
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,
then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,
then 65 lb, then 85 lb
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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