WOD 0239

Fitness / WOD

For time. Score: your time.

40 GHD sit-up gymnastics

4 Legless rope climb, 15 feet gymnastics

800 m Run monostructural

30 GHD sit-up gymnastics

3 Legless rope climb gymnastics

400 m Run monostructural

20 GHD sit-up gymnastics

2 Legless rope climb gymnastics

200 m Run monostructural

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

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 9

Round1 of 1

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.