FOR TIME
Mostly low-skill bodyweight movements with only basic pull-ups as the highest-demand element and no external loading.
How we determine the levelThis should land in a moderate-short time domain: the 500 m row is fast but not trivial, and the descending bodyweight reps add enough volume that most athletes cannot sprint from start to finish. All movements are light but local muscular fatigue from push-ups and pull-ups forces a hard yet sustainable pace, making it feel pushed and controlled rather than all-out.
7–10 minutesClassic CrossFit Benchmark WODs
Classic CrossFit Benchmark WODs
Fight Gone Bad: 17 min AMRAP of wall balls, sumo deadlift high-pulls, box jumps, push presses, and rowing with 1 min rest each round.
Filthy Fifty: Complete for time 50 box jumps, jumping pull-ups, kettlebell swings, lunges, knees-to-elbows, and more.
Nasty Girls: 3 rounds for time of 50 air squats, 7 muscle-ups, and 10 hang power cleans.
