TGIF 8-17-18

WARM UP

1x 800 m run

2-3x

10 Ring Row

10 Spider-Man push-up

10 Airsquats

10 Hallow Rock

 

 

WOD

CROSSFIT BENCHMARK

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

Scroll for scaling options.
Post results to comments.

Compare to 150904.


Related:
The Kipping Pull-up
The Push-up
The Air Squat


Scaling
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

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