As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches

♀ 65 lb
♂ 95 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is a fast couplet. Expect your grip to be taxed on both movements. Double-unders should not take more than 45 seconds each round. Intermediate athletes should choose a number of double-unders they can consistently achieve within 30 seconds. If necessary, reduce the reps or perform attempts for a given amount of time each round. The load of the barbell should be light. Over the course of the workout, the load may even be annoying because you want to put it down, but there is no reason to do so. Push for unbroken rounds and manage your transition times.

Intermediate option:
As many rounds and reps as possible in 8 minutes of:
15 double-unders
10 hang power snatches

♀ 55 lb
♂ 75 lb

Beginner option:
As many rounds and reps as possible in 8 minutes of:
40 single-unders
10 hang power snatches

♀ 35 lb
♂ 45 lb

Resources:
The Double-Under
The Hang Power Snatch
The Single-Under
From Single-Unders to Double-Unders

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups

♀ 35 lb
♂ 45 lb

Resources:
Alternating Front-Rack Walking Lunges
The GHD Sit-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:
Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:
As many reps as possible in 6 minutes of:
3 strict handstand push-ups
5 shuttle runs

As many reps as possible in 6 minutes of:
6 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:
As many reps as possible in 12 minutes of:
3 dumbbell shoulder presses
10 shuttle runs
6 dumbbell shoulder presses
10 shuttle runs
*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb
♂ 20 lb

Resources:
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Rest Day

Recommended video: “Health, Longevity, and Superaging With CrossFit”

The “CrossFit Silvers” class is just like any other class at CrossFit Glasgow: full of people working hard, having fun, and making themselves better. Except there’s a bit more gray hair in this class than in others. “I don’t want to be struggling every day to get up and move,” says Wallis, who was recently diagnosed with osteoarthritis. “I want to be able to get up off the floor if I fall, or do my gardening, get out for a walk if I choose, be able to climb a hill.” That’s exactly what CrossFit Silvers is designed for, says affiliate owner Gavin Heselton.

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

For time:
60 toes-to-bars
*Perform 12 burpees at the start of each minute (including the first minute).

Post time to comments.

Compare to 211017.

Scaling:
This couplet will challenge your midline and is more difficult than it looks on paper. This workout falls in a moderate time domain for most. Remember, the longer you work out, the more burpees you have to perform. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Remember, the workout starts with burpees.

Intermediate option:
For time:
60 toes-to-bars
*Perform 8 burpees at the start of each minute (including the first minute).

Beginner option:
For time:
50 hanging knee raises
*Perform 5 burpees at the start of each minute (including the first minute).

Resources:
The Kipping Toes-to-Bar
The Burpee

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Rest Day

"Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you'll be fitter than any world-class runner, gymnast, or weightlifter." – Greg Glassman

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Johany Jutras in Miami, Florida.

Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 75 lb, 20 inches
♂ 115 lb, 24 inches

Post total reps to comments.

Compare to 230126.

Scaling:
Today’s workout is a repeat of an Open workout from 2013. If you competed in 2013, check your score and go for a PR.

Both the load of the barbell and the height of the box should allow you to move through the reps quickly — the load should be light and the cycle time should be fast. A single round should take no more than 2 minutes to complete. Advanced athletes may be able to maintain 1 round per minute (maybe more).

Intermediate option:
Same as Rx’d

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 45 lb, 20 inches
♂ 65 lb, 24 inches

Resources:
CrossFit Open Workout 13.2 With Denise Thomas (CF-L4)
The Shoulder Press
The Push Press
The Push Jerk
The Deadlift
The Box Jump

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

Post total reps to comments.

Scaling:
Today's workout is a variation of the benchmark workout Angie. You have 3 minutes to work through each movement, accumulating as many reps as possible. Your goal is to perform 30-70+ reps of each movement. Avoid pushing to failure on the push-ups and pull-ups. Consider performing smaller sets that you can maintain with minimal rest to keep moving. Choose movement variations that allow you to perform at least 10 reps per minute in each movement.

Intermediate option:
Same as Rx'd

Beginner option:
For reps:
3 minutes of ring rows
3 minutes of hand-elevated push-ups
3 minutes of sit-ups
3 minutes of air squats

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

Strict Amanda
9-7-5 reps for time of:
Strict ring muscle-ups
Squat snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout is a shorter effort and twist on the benchmark workout Amanda. This variation highlights the gymnastics element of the workout and challenges your skill set. Don’t let the lower volume fool you — this workout packs a punch. The load of the barbell should allow you to complete the set of 9 in 1:30 or less.

If you have strict muscle-ups, but you are limited by the volume, consider reducing the reps to 5-4-3 or 3-2-1. If you do not yet have a strict ring muscle-up, perform low-ring muscle-up transitions. You can increase or decrease the difficulty of these by moving your feet forward or backward of the rings.

Intermediate option:
3-2-1 reps for time of:
Strict ring muscle-ups
9-7-5
Squat snatches

♀ 65 lb
♂ 95 lb

Beginner option:
9-7-5 reps for time of:
Low-ring muscle-up transitions
Hang power snatch + overhead squat

♀ 35 lb
♂ 45 lb

Resources:
The Strict Muscle-Up
The Snatch

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Rest Day

"Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even."
– Muhammad Ali

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Michael Patrick Studio at PSKC CrossFit in Portsmouth, Ohio.

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and cals completed to comments.

Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.

Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Rest Day

"The distinction we make between resistance training and metabolic training (‘cardio’) may seem clear to us, but nature honors no such distinction." – Greg Glassman

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Joy Silva at CrossFit Boqueirão in Brazil.

30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches

♀ 35 lb
♂ 50 lb

Post time to comments.

Scaling:
Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.

The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.

Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can't be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.

Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.

Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches

♀ 20 lb
♂ 35 lb

Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches

♀ 10 lb
♂ 15 lb

Resources:
The Burpee
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Dumbbell Snatch

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.

3 rounds for time of:
60-second freestanding handstand hold
60-second L-sit
Run 800 meters

Compare to 221026.

Post time to comments.

Scaling:
Today’s workout is longer in duration. Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest. Time cap each run at 5 minutes.

Intermediate option:
3 rounds for time of:
60-second handstand hold
60-second L-sit
Run 800 meters

Beginner option:
3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
Run 400 meters

Resources:
The Handstand
The L-Sit
WOD Demo Video

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

For load:
2-2-2-2-2
Hang squat cleans

Post results to comments.

Scaling:
Today’s goal is to lift something heavy for 2 repetitions across 5 sets. Remember, heavy is relative to each individual's capacity, but regardless, each effort should require your full focus and attention. If you know your percentages, aim to keep all sets at or above 75% of your 1-rep-max clean. Continue to increase the load across as many sets as possible. Each set of 2 cleans must be completed unbroken and start from above the knee.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
4-4-4-4-4
Hang squat cleans

Resources:
The Hang Clean

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.

Rest Day

Recommended read: “What Is the CrossFit Open, and Why Should I Sign Up?”

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Johany Jutras in Miami, Florida.

For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.

Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run

♀ 18 lb
♂ 26 lb

Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

10 rounds for time:
10/8 bike calories
10 burpees

Post time to comments.

Scaling:
Today's workout is a grind. Put your head down, push the pace, and get after it. The goal is to keep each round to 1:30 or less. Scale the calories and/or the reps of the burpees to maintain this stimulus.

Intermediate option:
Same as Rx’d

Beginner option:
8 rounds for time:
8/6 bike calories
8 burpees

Resources:
The Burpee

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at a 2022 Affiliate Gathering in Spain.

Rest Day

Recommended read: “Why Fitness”

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Leon Adegeest at a Lowlands Throwdown Affiliate Gathering.

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.

Post load to comments.

Scaling:
Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Deadlift
Find a heavy load and stay there for all 5 sets.
Work on mechanics and safe, efficient movement.

Resources:
The Deadlift

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.

As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans

♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target

Post rounds and reps to comments.

Scaling:
Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.

Intermediate option:
Same as Rx’d

Beginner option:
As many reps as possible in 5 minutes of:
400-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
400-meter row
Max medicine-ball cleans

♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target

Resources:
Rowing
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

3 rounds for time:
15 hang power snatches
15 pull-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
Today's workout is short, intense, and grippy. The load of the barbell should be relatively light and allow you to hang on to potentially go unbroken in the first set. Try not to break any set more than once if needed. The pull-ups should feel more challenging than normal because of the pull in the snatches. Aim to complete the pull-ups in no more than 2 sets each round. This workout should be fast. Choose options that allow you to do more moving and less hook-gripping your shorts.

Intermediate option:
3 rounds for time:
15 hang power snatches
10 pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
3 rounds for time:
10 hang power snatches
10 jumping pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Hang Power Snatch
The Kipping Pull-Up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at the District 11 Shae Tozzo Affiliate Summit.

Rest Day

Recommended read: “Consistency Before Intensity”

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at a CrossFit Certification Course.

8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.

Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees

♀ 35 lb
♂ 45 lb

Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at an Oklahoma Affiliate Gathering.

Rest Day

Recommended read: “Fundamentals, Virtuosity, and Mastery - An Open Letter to CrossFit Trainers”

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.

Complete as many reps as possible in 10 minutes of:
Burpee box jump-overs

♀ 20-inch box
♂ 24-inch box

Post total rounds and reps to comments.

Scaling:
This simple workout is a physical and mental grind. Find a pace that feels challenging but still manageable for the duration of the workout. Use a step or jump to get up off the ground AND over the box; getting from one side to the next and on the ground counts as an Rx'd rep. As long as you can maintain an average of 5 reps per minute, keep the Rx'd box height.

Intermediate option:
Same as Rx’d

Beginner option:
Complete as many reps as possible in 10 minutes of:
Burpee box step-overs

♀12-inch box
♂12-inch box

Resources:
The Burpee Box Jump-Over

Find a gym near you:
View the CrossFit map

Featured photos:
Left: Taken by Meg Ellery at Paradiso CrossFit in Los Angeles, California.
Middle and right: Taken at Camelback CrossFit in Scottsdale, Arizona.

For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
14-12-10-8-6-4-2 reps for time:
Calorie row
Dumbbell thrusters

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rowing Technique Tips
The Dumbbell Thruster

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run

♀ 35 lb
♂ 45 lb

Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.