WOD 0285

Fitness / WOD

AMRAP 5 min. Score: rounds + reps.

Division

500 m Row monostructural

Wall-ball shot, max 20-lb ball to 10-foot targetweightlifting

Rest

0 As many reps as possible in, 5 minutes of

500 m Row monostructural

Medicine-ball clean, max 20-lb ball to 10-foot targetweightlifting

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

Time left5:00Tap start. The clock begins after a three-second count.

Rounds0

Reps into the next0

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "As many reps as possible in".

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.

Calculator

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.

Calculator

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

Calculator

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