WOD 0744

Fitness / WOD

For time. Score: your time.

Division

Clean, max, 4-minute time frame, 4 minutes, 8 minutes of 50 lb.weightlifting

Rest 2 min

then Max bar muscle-ups in

Rest 2 min

then, Complete as many repetitions as possible in

30 Double-under monostructural

8 Dumbbell shoulder-to-overhead, single arm, left arm weightlifting

8 Dumbbell shoulder-to-overhead, single arm, right arm weightlifting

8 Burpee over the dumbbell gymnastics

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

Time0:00 cap 4:00Tap start. The clock begins after a three-second count.

Done0 / 7

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

No format phrase in the text; treated as for time. Multi-part workout ("then"): the clock runs it as one block; the parts are listed in order.

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.

Calculator

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.