WOD 0479

Fitness / WOD

For time. Score: your time.

Division

10 Box jump 42-in boxgymnastics

10 Bar muscle-up 75-lb OHSgymnastics

20 Kettlebell snatch 24-kg KBweightlifting

20 Single-leg squat, alternating gymnastics

30 Toes-to-bar gymnastics

30 Overhead squat 75-lb OHSweightlifting

40 GHD sit-up gymnastics

40 Medicine-ball clean 20-lb ballweightlifting

50 Burpee gymnastics

50 Triple-under monostructural

Works: quadriceps, abdominals, hamstrings, lats, chest, glutes · also shoulders, calves, triceps, lower back, traps, forearms

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

Done0 / 10

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.

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.

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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.