CrossFit Open 2020 Workouts

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Open Workout 20.1

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

10 rounds for time of:
8 ground-to-overheads, 45 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

Masters

(Masters Men 55-59, Masters Men 60+)

10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

(Masters Women 55-59, Masters Women 60+)

10 rounds for time of:
8 ground-to-overheads, 45 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

10 rounds for time of:
8 ground-to-overheads, 45 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

10 rounds for time of:
8 ground-to-overheads, 35 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

 

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

Girls

10 rounds for time of:
8 ground-to-overheads, 45 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

Teen Ages 16-17

Men

10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

Women

10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees

Time cap: 15 minutes

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

10 rounds for time of:
8 ground-to-overheads, 45 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

Girls

10 rounds for time of:
8 ground-to-overheads, 35 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

Teen Ages 16-17

Men

10 rounds for time of:
8 ground-to-overheads, 65 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

Women

10 rounds for time of:
8 ground-to-overheads, 45 lb.
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

 

Open Workout 20.2

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

 

Male 50-lb. dumbbells

Female 35-lb. dumbbells

 

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

 

Male 35-lb. dumbbells

Female 20-lb. dumbbells

 

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

 

Male 35-lb. dumbbells

Female 20-lb. dumbbells

 

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

4 dumbbell thrusters
6 sit-ups
24 single-unders

 

Male 20-lb. dumbbells

Female 15-lb. dumbbells

 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Teen Ages 14-15,

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

 

Boys 35-lb. dumbbells

Girls 20-lb. dumbbells

 

Teen Ages 16-17

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

 

Male 50-lb. dumbbells

Female 35-lb. dumbbells

 

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

 

Boys 20-lb. dumbbells

Girls 15-lb. dumbbells

 

Teen Ages 16-17

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

 

Male 35-lb. dumbbells

Female 20-lb. dumbbells

 

Open Workout 20.3

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Masters

(Masters Men 55-59, Masters Men 60+)

For time:
21 deadlifts, 185 lb.
21 push presses, 95 lb.
15 deadlifts, 185 lb.
15 push presses, 95 lb.
9 deadlifts, 185 lb.
9 push presses, 95 lb.
21 deadlifts, 255 lb.
10 handstand push-ups
15 deadlifts, 255 lb.
10 handstand push-ups
9 deadlifts, 255 lb.
10 handstand push-ups

Time cap: 9 min.

 

(Masters Women 55-59, Masters Women 60+)

For time:
21 deadlifts, 125 lb.
21 push presses, 65 lb.
15 deadlifts, 125 lb.
15 push presses, 65 lb.
9 deadlifts, 125 lb.
9 push presses, 65 lb.
21 deadlifts, 165 lb.
10 handstand push-ups
15 deadlifts, 165 lb.
10 handstand push-ups
9 deadlifts, 165 lb.
10 handstand push-ups

Time cap: 9 min.

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

For time:
21 deadlifts, 115 lb.
21 hand-release knee push-ups
15 deadlifts, 115 lb.
15 hand-release knee push-ups
9 deadlifts, 115 lb.
9 hand-release knee push-ups
21 deadlifts, 155 lb.
50-ft. bear crawl
15 deadlifts, 155 lb.
50-ft. bear crawl
9 deadlifts, 155 lb.
50-ft. bear crawl

Time cap: 9 min.

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

For time:
21 deadlifts, 80 lb.
21 hand-release knee push-ups
15 deadlifts, 80 lb.
15 hand-release knee push-ups
9 deadlifts, 80 lb.
9 hand-release knee push-ups
21 deadlifts, 105 lb.
50-ft. bear crawl
15 deadlifts, 105 lb.
50-ft. bear crawl
9 deadlifts, 105 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time:
21 deadlifts, 135 lb.
21 handstand push-ups
15 deadlifts, 135 lb.
15 handstand push-ups
9 deadlifts, 135 lb.
9 handstand push-ups
21 deadlifts, 185 lb.
50-ft. handstand walk
15 deadlifts, 185 lb.
50-ft. handstand walk
9 deadlifts, 185 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Girls

For time:
21 deadlifts, 95 lb.
21 handstand push-ups
15 deadlifts, 95 lb.
15 handstand push-ups
9 deadlifts, 95 lb.
9 handstand push-ups
21 deadlifts, 135 lb.
50-ft. handstand walk
15 deadlifts, 135 lb.
50-ft. handstand walk
9 deadlifts, 135 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Teen Ages 16-17

Men

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Women

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time:
21 deadlifts, 75 lb.
21 hand-release push-ups
15 deadlifts, 75 lb.
15 hand-release push-ups
9 deadlifts, 75 lb.
9 hand-release push-ups
21 deadlifts, 95 lb.
50-ft. bear crawl
15 deadlifts, 95 lb.
50-ft. bear crawl
9 deadlifts, 95 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Girls

For time:
21 deadlifts, 55 lb.
21 hand-release push-ups
15 deadlifts, 55 lb.
15 hand-release push-ups
9 deadlifts, 55 lb.
9 hand-release push-ups
21 deadlifts, 75 lb.
50-ft. bear crawl
15 deadlifts, 75 lb.
50-ft. bear crawl
9 deadlifts, 75 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Teen Ages 16-17

Men

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Women

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Open Workout 20.4

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

For time:
30 box jumps, 20 in.
15 clean and jerks, 65 lb.
30 box jumps, 20 in.
15 clean and jerks, 85 lb.
30 box jumps, 20 in.
10 clean and jerks, 115 lb.
30 single-leg squats
10 clean and jerks, 145 lb.
30 single-leg squats
5 clean and jerks, 175 lb.
30 single-leg squats
5 clean and jerks, 205 lb.

Time cap: 20 minutes

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

For time:
30 box jumps, 20 in.
15 clean and jerks, 35 lb.
30 box jumps, 20 in.
15 clean and jerks, 55 lb.
30 box jumps, 20 in.
10 clean and jerks, 75 lb.
30 medicine-ball step-ups, 14 lb.
10 clean and jerks, 95 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 115 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 135 lb.

Time cap: 20 minutes

 

Masters

(Masters Men 55-59, Masters Men 60+)

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 115 lb.
30 box jumps, 24 in.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 205 lb.

Time cap: 20 minutes

 

(Masters Women 55-59, Masters Women 60+)

For time:
30 box jumps, 20 in.
15 clean and jerks, 65 lb.
30 box jumps, 20 in.
15 clean and jerks, 75 lb.
30 box jumps, 20 in.
10 clean and jerks, 95 lb.
30 medicine-ball step-ups, 14 lb.
10 clean and jerks, 105 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 125 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 145 lb.

Time cap: 20 minutes

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

For time:
30 box jumps, 20 in.
15 clean and jerks, 45 lb.
30 box jumps, 20 in.
15 clean and jerks, 65 lb.
30 box jumps, 20 in.
10 clean and jerks, 85 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 105 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 125 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 145 lb.

Time cap: 20 minutes

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

For time:
30 box jumps, 16 in.
15 clean and jerks, 35 lb.
30 box jumps, 16 in.
15 clean and jerks, 45 lb.
30 box jumps, 16 in.
10 clean and jerks, 65 lb.
30 medicine-ball step-ups, 14 lb.
10 clean and jerks, 75 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 85 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 105 lb.

Time cap: 20 minutes

 

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 single-leg squats
10 clean and jerks, 135 lb.
30 single-leg squats
5 clean and jerks, 155 lb.
30 single-leg squats
5 clean and jerks, 185 lb.

Time cap: 20 minutes

 

Girls

For time:
30 box jumps, 20 in.
15 clean and jerks, 35 lb.
30 box jumps, 20 in.
15 clean and jerks, 55 lb.
30 box jumps, 20 in.
10 clean and jerks, 75 lb.
30 single-leg squats
10 clean and jerks, 95 lb.
30 single-leg squats
5 clean and jerks, 105 lb.
30 single-leg squats
5 clean and jerks, 115 lb.

Time cap: 20 minutes

 

Teen Ages 16-17

Men

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

 

Women

For time:
30 box jumps, 20 in.
15 clean and jerks, 65 lb.
30 box jumps, 20 in.
15 clean and jerks, 85 lb.
30 box jumps, 20 in.
10 clean and jerks, 115 lb.
30 single-leg squats
10 clean and jerks, 145 lb.
30 single-leg squats
5 clean and jerks, 175 lb.
30 single-leg squats
5 clean and jerks, 205 lb.

Time cap: 20 minutes

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time:
30 box jumps, 24 in.
15 clean and jerks, 45 lb.
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
10 clean and jerks, 85 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 105 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 125 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 145 lb.

Time cap: 20 minutes

 

Girls

For time:
30 box jumps, 20 in.
15 clean and jerks, 35 lb.
30 box jumps, 20 in.
15 clean and jerks, 45 lb.
30 box jumps, 20 in.
10 clean and jerks, 65 lb.
30 medicine-ball step-ups, 14 lb.
10 clean and jerks, 75 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 85 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 95 lb.

Time cap: 20 minutes

 

Teen Ages 16-17

Men

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

 

Women

For time:
30 box jumps, 20 in.
15 clean and jerks, 35 lb.
30 box jumps, 20 in.
15 clean and jerks, 55 lb.
30 box jumps, 20 in.
10 clean and jerks, 75 lb.
30 medicine-ball step-ups, 14 lb.
10 clean and jerks, 95 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 115 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 135 lb.

Time cap: 20 minutes

 

Open Workout 20.5

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 9 ft.

Time cap: 20 min.

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.

Time cap: 20 min.

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 10-lb. ball to 9 ft.

Time cap: 20 min.

 

Masters

(Masters Men 55-59, Masters Men 60+)

For time, partitioned any way:
40 chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 9 ft.

Time cap: 20 min.

 

(Masters Women 55-59, Masters Women 60+)

For time, partitioned any way:
40 chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 10-lb. ball to 9 ft.

Time cap: 20 min.

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 8 ft.

Time cap: 20 min.

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 10-lb. ball to 8 ft.

Time cap: 20 min.

 

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 9 ft.

Time cap: 20 min.

 

Girls

 For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 10-lb. ball to 9 ft.

Time cap: 20 min.

 

Teen Ages 16-17

Men

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

 

Women

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 9 ft.

Time cap: 20 min.

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 9 ft.

Time cap: 20 min.

 

Girls

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 10-lb. ball to 9 ft.

Time cap: 20 min.

 

Teen Ages 16-17

Men

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.

Time cap: 20 min.

 

Women

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 10-lb. ball to 9 ft.

Time cap: 20 min.

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Who doesn't want to look good? Physical fitness is key to optimal attraction, but there are times when all the fancy ...
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7 Delicious Recipes Using Chocolate Protein Powder
Ok chocolate lovers, here’s 7 recipes using our delicious grass fed chocolate whey protein powder. Try them and let u...
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