Rocket

Fitness / WOD

AMRAP 30 min. Score: rounds + reps.

50 yd Swim monostructural

10 Push-up gymnastics

15 Air squat gymnastics

Works: chest, lats, quadriceps, shoulders · also triceps, abdominals, glutes, hamstrings

Time left30:00Tap start. The clock begins after a three-second count.

Rounds0

Reps into the next0

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.