WOD 0763

Fitness / WOD

For time. Score: your time.

21 Back squat, body weight, bodyweight weightlifting

7 Rope climb, 15-ft gymnastics

rope

15 Back squat, body weight, bodyweight weightlifting

5 Rope climb, 15-ft gymnastics

rope

9 Back squat, body weight, bodyweight weightlifting

3 Rope climb, 15-ft gymnastics

rope

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

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

Done0 / 6

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "rope", "rope", "rope".

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.