FOR TIME
3 Rounds:
barbell weight: bodyweight
box height: 20in / 51cm
Bodyweight deadlifts are typically in the advanced loading range, while the rowing and 20-inch box jumps are beginner-level, making this an overall advanced workout driven by the barbell load.
How we determine the levelThree rounds of a 500m row with moderate deadlift volume at bodyweight and 21 box jumps creates a high-output workout that is hard but not truly all-out from the start. The row length extends the time domain, the deadlifts are moderate-to-heavy enough to require management, and athletes should aim for a fast sustainable pace rather than a pure sprint.
9–13 minutesClassic CrossFit Benchmark WODs
Classic CrossFit Benchmark WODs
Baseline: Complete as fast as possible of a 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, and 10 pull-ups.
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.
