Workout 22.3

Fitness / WOD

For time. Score: your time.

Division

21 Pull-up gymnastics

42 Double-under monostructural

21 Thruster, weight 1 95 lbweightlifting

18 Chest-to-bar pull-up 95 lbgymnastics

36 Double-under monostructural

18 Thruster, weight 2 95 lbweightlifting

15 Bar muscle-up 95 lbgymnastics

30 Double-under monostructural

15 Thruster, weight 3 95 lbweightlifting

Works: lats, quadriceps, shoulders · also triceps, biceps, calves, hamstrings, middle back, abdominals

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.

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.

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