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WOD 0027

AMRAP 20 min. Score: rounds + reps.

  • AMRAP
  • Cap 20:00
  • box
  • dumbbell
  • kettlebell
  • pull-up bar
Division

The workout

15 Chest-to-bar pull-up gymnastics
50 ft Farmers carry 50-lb dumbbellsstrongman
30 Sit-up gymnastics
100 ft Farmers carry 50-lb dumbbellsstrongman
45 Box step-up 24-inch boxgymnastics
150 ft Farmers carry 50-lb dumbbellsstrongman

Muscle map

Works: forearms, abdominals, lats, quadriceps · also glutes, hamstrings, lower back, traps, biceps, calves

Time left20:00Tap start. The clock begins after a three-second count.

Count your rounds

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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Heart Rate Zones

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

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Calculator

Rate of Perceived Exertion

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

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Calculator

Reps in Reserve

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

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Calculator

1–10 RM

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

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