AMRAP 17 MIN
3 Rounds:
wall ball weight:
barbell weight:
box height: 20in / 50cm
Mostly beginner-level movements and light loads with only moderate monostructural volume, making this a solid beginner-to-intermediate conditioning workout.
How we determine the levelThis is a 17-minute mixed-modal interval workout with moderate loads and built-in rest, which pushes it into a sustainable pacing effort rather than an all-out sprint. The 1-minute stations and repeated 3-round structure reward consistent movement, breathing control, and heart-rate management across the full duration.
15–17 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.
Christine: 3 rounds for time of 500m row, deadlifts, and box jumps.
Filthy Fifty: Complete for time 50 box jumps, jumping pull-ups, kettlebell swings, lunges, knees-to-elbows, and more.
