CrossFit | 210409
Friday

210409

Workout of the Day

66

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.


Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

30-lb. dumbbells
40-lb. dumbbells

OR

50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

10-lb. dumbbells
15-lb. dumbbells

OR

40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps

Quarterfinal Events Announced

2

The second stage of the 2021 NOBULL CrossFit Games season is underway. The top 10 percent of individuals from the Open have advanced to Quarterfinals, an online, all-new proving ground in which athletes will compete for a chance to advance to Semifinals. The Individual Quarterfinal will take place April 8-11, and the Team Quarterfinal will take place April 22-25. Registration opens Monday, April 5.

See the TestsQuarterfinal Events Announced

Comments on 210409

69 Comments

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Márcio Jales Costa
June 22nd, 2021 at 9:57 pm
Commented on: 210409

Test 1:


3 rounds of:

7 strict handstand push-ups

10 dumbbell hang power cleans, 35 lb

30 double-unders


Rest 1 min., then:


3 rounds of:

15 push-ups

10 dumbbell shoulder-to-overheads, 35 lb

30 double-unders


Time: 11:28

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Morgan Greene
May 1st, 2021 at 9:20 pm
Commented on: 210409

Test 1: 3 rds + 6 HSPU IN 4th

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Jeff Chalfant
April 30th, 2021 at 9:03 pm
Commented on: 210409

11:29 Test 1 -intermediate scaling, 4 pushups left at 10m mark...first part 4:21 -almost got through all hspu unbroken which was cool. Broke last set 8/2. Had to break push press after round 1 which was surprising. Pushups got really hard and I broke them early anyway to save stamina. (9/6) Much tougher than expected, which I should’ve expected because it didn’t look too bad! Anterior deltoids are already sore 20m later.


42/69”/177lbs.

(edited)
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Chris Meldrum
April 18th, 2021 at 5:53 pm
Commented on: 210409

Test 2, as rx’d, 36:36.


Rope climbs after GHDs were tough, as expected.  Pistols really started to add up as well.  Just a tough one all the way around.


48m/5'10"/185

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Chris Meldrum
April 18th, 2021 at 5:54 pm

Not sure where I was at 20 min. Probably late in the round of 40 GHDs.

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Mario Cruz
April 17th, 2021 at 1:48 am
Commented on: 210409

QT1


3 rounds

1 min rest

1 rounds+ 13 Reps

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Cor Oz
April 15th, 2021 at 3:01 pm
Commented on: 210409

QFT2


20min time cap

181 reps

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Ralph Keeley
April 14th, 2021 at 3:47 am
Commented on: 210409

M/35/6’/175#


285 reps Rx

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Diego Rivear
April 13th, 2021 at 10:44 am
Commented on: 210409

26y/o

160lbs

2021 Q1:

1-5:27 Rx

2-7:14 Rx

Time: 13:41 with rest minute

2021 Q2: 22:57 scaled

60-50-40-30

Weighted abmat sit ups (20lb medball)

Weighted step ups 24” (20lb medball)

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Courtney Guthrie
April 12th, 2021 at 9:39 pm
Commented on: 210409

at cap: 338 reps

finished 12:29


QFT1:


3rds

10 pike push-ups to ab mat

10 DB HPCl 20#

50du


1 min rest


3 rds

10 knee pushups

10 single DB to OH 20#

50 DU


F/24/5’5/140

CrossFit AFK

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Coastie Nick
April 12th, 2021 at 7:51 pm
Commented on: 210409

Intermediate #1: 282 reps at 10 minute cap. Finished at 10:36.

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Tarah Bergquist
April 12th, 2021 at 4:55 pm
Commented on: 210409

#1

79 RX rep @ 10min (29:43 minute total)

#2

247 RX REPS @ 20min

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Tarah Bergquist
April 12th, 2021 at 4:52 pm
Commented on: 210409

#1

79 RX reps at 10” (29:43” whole thing)

#2

247 RX reps

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Johannes Kluge
April 12th, 2021 at 12:17 pm
Commented on: 210409

Quarterfinal Test 1


Intermediat Option: 15:05 @20 kg DBs

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Az Native
April 11th, 2021 at 11:13 pm
Commented on: 210409

Test 1 at home with mods:

40lb DB’s

subbed 15 push-ups for the kip HSPU

Made it through 2 rounds of second triplet when 10 min ran out, finished it out at 12:05. Shoulder burner!

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James Gentile
April 11th, 2021 at 6:09 pm
Commented on: 210409

Test 2 then Test 1. Holy hell. Mods galore.


Test 2 - reps as RXd.


°18" plate stack plus yoga blocks for GHD

°Pull up + knees to elbows x3 for each rope climb

°Single leg squats to 18" stack


19:25


Test 1 - intermediate ish. - 3 rounds each.


°10 HSPU to 4" block

°100lb barbell hang power clean

°50 Singles

•1 min rest

°15 push-ups

°100lb push jerks

°50 Singles


Got through 4 rounds and 8 reps of push jerks before 10min timer.


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Aaron Brumit
April 11th, 2021 at 2:17 pm
Commented on: 210409

Intermediate Option:

3 rounds of:

10 kipping handstand push-ups

10 dumbbell hang power cleans

30 double-unders

Rest 1 min., then:

3 rounds of:

15 push-ups

10 dumbbell shoulder-to-overheads

30 double-unders

35-lb. dumbbells


Made it 6 reps into round 3 of part 2.


Edit: Test 2 done 4/13/21

Time 20:51


Used black band with pistols to maintain intensity.


25 GHD sit-ups + 25 abmat sit-ups.

5 rope climbs, 15 ft.

50 single-leg squats, alternating

20 GHD sit-ups 20 abmat sit-ups.

4 rope climbs, 15 ft.

40 single-leg squats, alternating

15 GHD sit-ups + 15 abmat sit-ups.

3 rope climbs, 15 ft.

30 single-leg squats, alternating

(edited)
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Claire Fiddian-Green
April 11th, 2021 at 12:29 pm
Commented on: 210409

QF Test 2, modified. Completed in 19:40.

50 GHD sit-ups

25 strict ring rows

50 pistols to bench alternating legs

40 GHD sit-ups

20 RR

40 pistols to bench

30 GHD sit-ups

15 RR

30 pistols to bench

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Joshua St John
April 11th, 2021 at 1:14 am
Commented on: 210409

11:45

3 rounds of:

10 kipping handstand push-ups

10 dumbbell hang power cleans

30 single-unders

Rest 1 min., then:

3 rounds of:

15 push-ups

10 dumbbell shoulder-to-overheads

30 singleunders

Have not perfected the DU

♂ 35lb. KB

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Jeffrey Howard
April 10th, 2021 at 11:10 pm
Commented on: 210409

M/25/5'8"/155lb

CrossFit AFK


QFT1 - 17:35 - Rx (5 kipping handstand push-ups at the 10-minute mark, finished the 1st 3 rounds at 8:41)

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Greg Fairbanks
April 10th, 2021 at 8:58 pm
Commented on: 210409

3 rounds of:

10 push-ups

10 dumbbell hang power cleans

50 single-unders

Rest 1 min., then:

3 rounds of:

10 knee push-ups

10 dumbbell shoulder-to-overheads

50 single-unders


10:58

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Greg Fairbanks
April 10th, 2021 at 8:44 pm
Commented on: Workout Tips

Beginner + (higher loads)

3 rounds of:

10 push-ups

10 dumbbell hang power cleans

50 single-unders

Rest 1 min., then:

3 rounds of:

10 knee push-ups

10 dumbbell shoulder-to-overheads

50 single-unders


10:58

1 minute rest included

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Dave DeCoste
April 10th, 2021 at 6:44 pm
Commented on: 210409

#1: 290 reps Rx

finished at 14:53

M/43/5’8”/165

(edited)
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Brett Eckles
April 10th, 2021 at 5:50 pm
Commented on: 210409

Test 1- 300 reps Rx (5 rounds + 10 DB Shoulder to overhead)


Test 2- 259 Reps (28 of 40 GHDSU)


M/6’1”/28/200lbs

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Erik Dresner
April 10th, 2021 at 3:14 pm
Commented on: 210409

Test 2 with ab mat sit-ups and 3x towel pull ups.


Got through 8 sit-ups on the round of 30.

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Christian Simpson
April 10th, 2021 at 1:19 pm
Commented on: 210409

4/10 Test 1 sc str HSPU to 2" mat & kipping to 4" mat/45#/50 SU...time cap - 280 reps


Test 2 when it's not raining


7/16 finally got around to test 2, Sc to 60/50/40/30 ⚓ SU & pistols to the bench. 1 legless rope climb between each set. Completed 60/1/60/50/1/50/40/1/40/6/-/- @ 20 min. Total reps 309...Finished the rest in 24:27 total.

(edited)
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Hank McKibban
April 10th, 2021 at 12:27 pm
Commented on: 210409

#1 217 at c/u

(19:51 total, kipping 10-9-8-7-6-5 HSPU)

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Joshua Willing
April 10th, 2021 at 8:14 am
Commented on: 210409

Scaled to 50, 40, 30 of # 2.


realized I wasn’t going to finish under the cap so I rejiggered the last round to 10-1-10 to finish just under the 20. Fun

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Randy Crooker
April 10th, 2021 at 3:15 am
Commented on: 210409

Test 1

scaled:

3 rounds of

10 band assist strict HSPU

10 DB hang power clean 35lbs

75 single unders

5:08 rest 1:00 minute

3 rounds of

15 push-ups

10 shoulder to overhead 35lbs

75 single unders

5 rounds + 5 S2OH

Completed the last round at 11:03

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Matthew Letarte
April 10th, 2021 at 1:09 am
Commented on: 210409

Test 1

10 strict HSPU

10 barbell hang cleans @105#

30 DU

2 rounds + 45 (5 DU short of 3 rounds)

10 min time cap was aggressive

Did tomorrow Test 4 first (4RM Front Squat)

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sandy francisco duran perez
April 10th, 2021 at 12:14 am
Commented on: 210409

*Quarterfinal Test 1*

For total time:


3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders


Rest 1 min., then:


3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders


♀ 35-lb. dumbbells

♂ 50-lb. dumbbells

___________________

Sin Time Cap

Time;- 17:57:68 min Rx'd

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Steve Day
April 9th, 2021 at 11:20 pm
Commented on: 210409

Modified to:

3 rounds of:

10 strict handstand push-ups to abmat

10 dumbbell hang power cleans w/ 35lb dumbbells

50 double-unders

Rest 1 min., then:

3 rounds of:

10 GHD Sit-ups

10 pistols

10 strict pull-ups


11:20

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Charlie Pokorny
April 9th, 2021 at 11:49 pm

Nice hybrid!

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Mike Munsee
April 9th, 2021 at 10:48 pm
Commented on: 210409

M 50/190/6’

Did #2 today. Subbed abmat sit-ups and pistols to an 18” bench. Got through the round of 40.

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Troy Bruun
April 9th, 2021 at 10:46 pm
Commented on: 210409

Test #1 Intermediate Option

w/ 35lb KBs


9:38


Splits: 4:28/5:28/9:38

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Antonio Alves
April 9th, 2021 at 10:29 pm
Commented on: 210409

Did modified / scaled versions of TEST 1 in the early morning, TEST 2 in the afternoon


TEST 1 - For total time:


3 rounds of:

10 DB strict presses | 2x12,5 kg BD

10 dumbbell hang power cleans | 2x12,5 kg BD

50 jumping jacks

--Rest 1 min., then: --

3 rounds of:

10 pike push-ups from floor

10 dumbbell shoulder-to-overheads | 2x12,5 kg BD

50 jumping jacks

SCORE AT TIME CAP: First 3 rounds + 10 pike push-ups + 5 DB shoulder-to-overheads

TOTAL TIME: 18'53''


TEST 2 - For time:

60 GHD sit-ups from bench

6x (5 hanging knee tucks + 5 jumping pull-ups)

60 single-leg squats to chair, alternating

-

50 GHD sit-ups from bench

5x (5 hanging knee tucks + 5 jumping pull-ups)

50 single-leg squats to chair, alternating

-

40 GHD sit-ups from bench

4x (5 hanging knee tucks + 5 jumping pull-ups)

40 single-leg squats to chair, alternating

-

30 GHD sit-ups from bench

3x (5 hanging knee tucks + 5 jumping pull-ups)

30 single-leg squats to chair, alternating

-

SCORE AT TIME CAP: First set + 50 GHD sit-ups + 5 HKT + 5 jumping pull-ups

TOTAL TIME: 40'17''

--

Still sore from yesterday, decided to do both WODs anyway, the first before my brain realized what I was doing, the second after a long and exhausting week. Both were painfully slow and awful, but in a good way 😅

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Todd Baker
April 9th, 2021 at 8:59 pm
Commented on: 210409

4 + 20, Intermediate

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Charlie Pokorny
April 9th, 2021 at 6:51 pm
Commented on: 210409

Test 1: 286 reps Rx

Test 2: 229 reps Rx

Nice tests!

m/52/5'11"/200#

(edited)
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Lincoln Kerger
April 9th, 2021 at 10:03 pm

Doubling up? Nicely done.

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Charlie Pokorny
April 9th, 2021 at 11:04 pm

Yeah - I thought I would go for a taste of the quarterfinals experience (at least today).

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Kevin Flowers
April 10th, 2021 at 12:40 am

Nice work. I wouldn’t want to do #2 unless I was fresh.

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Mike Munsee
April 9th, 2021 at 6:18 pm
Commented on: 210409

M 50/190/6’

Did test #1. Subbed pike push-ups for strict hspu. Scaled weight to #40 dumbbells. 17.54.

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Nicole Deaver
April 9th, 2021 at 6:17 pm
Commented on: 210409

Test 1

Scaled to 25# DBs & SU


3 Rds + 1 Rd + 2 HSPU

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Kevin Flowers
April 9th, 2021 at 5:34 pm
Commented on: 210409

M/55/6’0”/180


Because double-unders are a non-functional and stupid gym trick, I had to choose:


2021 CFG Quarterfinals Test #2


Rx (masked): 19:51.4*


Rd 1 (60’s): 7:01

Rd 2 (50’s): 13:29

Rd 3 (40’s): 17:41

Rd 4 (30’s): 19:51.4


*I never imagined making the time cut on this, but I was able to go unbroken on the GHDs and pistols in Rds 1 & 4, and go 25/25 and 20/20 in Rds 2 & 3; surprisingly, the rope climbs, not the GHD situps, were the toughest both physically and especially mentally

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Charlie Pokorny
April 9th, 2021 at 7:38 pm

Impressive! My core was unhappy about 1 minute into this thing...

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Lincoln Kerger
April 9th, 2021 at 10:06 pm

Nice work!

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Joe Conradi
April 9th, 2021 at 5:23 pm
Commented on: 210409

Option 1 scaled to:

box piked HSPU

2x 45#DBs

3 SU per DU


10:12

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Lincoln Kerger
April 9th, 2021 at 4:55 pm
Commented on: 210409

Intermediate Option'ish:

3 rounds

10 pike push-ups (feet on bench)

10 hang power clean 75#

30 DU


Rest 1 minute then


3 rounds

15 push-ups

10 push press 75#

30 DU

Finished just under the time cap - 9:58


Subbed 75# barbell because I have no DBs. Wow that was a burner! Lungs and shoulders were cooked but I didn't stop moving and made the cap. Did several rounds mixed bag of commando pull-ups, T2B, deficit push-ups, hang squat cleans, and jump rope practice afterwards. I have no doubt I will be feeling this later.

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Charles Meyers
April 9th, 2021 at 2:20 pm
Commented on: 210409

Intermediate Option:

3 rounds of:

10 handstand push-ups from box

10 dumbbell hang power cleans

30 double-unders

Rest 1 min., then:

3 rounds of:

15 push-ups

10 dumbbell shoulder-to-overheads

30 double-unders

♀ 30-lb. dumbbells

♂ 40-lb. dumbbells

260 reps

(edited)
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Keith Martin
April 9th, 2021 at 1:46 pm
Commented on: 210409

M/47/226

3 rounds of:

10 Shoulder Press, 75 lbs

10 Hang Power Cleans, 75 lbs

50 Single Unders

Rest 1 min

-- then --

3 rounds of:

10 Push Press, 75 lbs

10 Push Jerks, 75 lbs

50 Single Unders

*Barbell

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Jeffery Powell
April 9th, 2021 at 1:28 pm
Commented on: 210409

Beginner option 2. 15:53.89

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Michael Arko
April 9th, 2021 at 12:34 pm
Commented on: 210409

Test 1, 36lbs dumbbells; 2nd rd: wall-facing HSPU

Finished the 1st part

2nd part, only 1st round up to 10 DUs


Thought of finishing the WOD, just to see how far back I am, but wow I'm burnt. Fun WOD.

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Michael Arko
April 9th, 2021 at 12:34 pm

= 3rds + 30 reps

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John Clarke
April 9th, 2021 at 12:30 pm
Commented on: 210409

Test 1: 3 rounds + 7. 20lbs dumbbells

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Sam Meixell
April 9th, 2021 at 11:34 am
Commented on: 210409

3 rounds of:

10 pike push-ups

10 dumbbell hang power cleans, 35#

50 single-unders

Rest 1 min., then:

3 rounds of:

10 pike push-ups

10 dumbbell shoulder-to-overheads, 35#

50 single-unders


Hit 10 minute time cap at 3 rounds + 18 reps

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Daniel Robinson
April 9th, 2021 at 10:55 am
Commented on: 210409

Intermediate Option Test 1:

Subbed 15 push-ups for kipping HSPUs

Total - 284 (35# DBs)


Beginner Option Test 2:

9:49

(edited)
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Mike Andridge
April 9th, 2021 at 9:59 am
Commented on: 210409

Test 2

Scaled

Abmat sit ups

Strict towel pull ups--12/10/8/6

Pistols to 20" box

Completed rnd of 40 at the 20 min cap

Finished wod at 22:18

m/51/175

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Eugenio Gonzalez
April 9th, 2021 at 7:17 am
Commented on: 210409

Test 1 begginer: 6:08

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Gennjfer Giuntini
April 9th, 2021 at 5:23 am
Commented on: Quarterfinal Events Announced


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Gennjfer Giuntini
April 9th, 2021 at 5:23 am
Commented on: Quarterfinal Events Announced

Quarterfinal Test 2 time (13’)

For time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 single-leg squats, alternating

50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating

Time cap: 20 min.

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Gennjfer Giuntini
April 9th, 2021 at 5:18 am
Commented on: 210409

Quarterfinal Test 2(time cup 13’)

For time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 single-leg squats, alternating

50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating

Time cap: 20 min.

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Gennjfer Giuntini
April 9th, 2021 at 5:16 am
Commented on: 210409

Quarterfinal Test 1(tolta time 8’)

For total time:

3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders

Rest 1 min., then:

3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders

♀ 35-lb. dumbbells

♂ 50-lb. dumbbells

Time cap: 10 m

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Cassandre Vigouroux
April 9th, 2021 at 4:56 am
Commented on: 210409

Pregnancy Scaling


Quarterfinal Test 1

For total time:

3 rounds of:

6 push-ups (hands on bench, knee push if needed)

6 dumbbell hang power cleans

45’’ Bike Erg (low pace)

Rest 1 min., then:

3 rounds of:

6 push-ups (hands on bench, knee push if needed)

10 dumbbell shoulder-to-overheads

45’’ Bike Erg (low pace)


Or


Quarterfinal Test 2


40 (20/20) Slow Mountain Climbers (hands on bench)

4 rope climbs, from lying to standing (use your legs if needed)

40 lunges

30 (15/15) Slow Mountain Climbers (hands on bench)

3 rope climbs, from lying to standing

30 lunges

20 (10/10) Slow Mountain Climbers (hands on bench)

2 rope climbs, from lying to standing

20 lunges

10 (5/5) Slow Mountain Climbers (hands on bench)

1 rope climb, from lying to standing

10 lunges


FOCUS: Ability to speak without difficulty during the whole workout

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Derek Eason
April 9th, 2021 at 4:06 am
Commented on: 210409

Rx’d


Test 1: 9:31


Test 2: 19:03



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Lincoln Kerger
April 9th, 2021 at 4:58 pm

That is killer, great job!

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Dave DeCoste
April 10th, 2021 at 6:46 pm

Impressive!

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QiHui Xing
April 9th, 2021 at 3:09 am
Commented on: 210409

Quarterfinal Test 1:356reps.

https://youtu.be/HAQ6subdYOo

Quarterfinal Test 2:345reps.

https://youtu.be/pL3L65KU4-0

(edited)
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Dave DeCoste
April 10th, 2021 at 6:47 pm

Very nice!

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Chris Sinagoga
April 9th, 2021 at 1:29 am
Commented on: 210409

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

The first theme here is obviously being a test, so above anything else you can pick a workout or other fitness test and use it here. But also you have shoulder strength/stamina challenged by high intensity, or hips strength/stamina challenged by volume.


MAIN DECISION

Not only which workout, but also do I have the gas in the tank to really "test" myself after an all-out 5k row yesterday?


TECHNIQUE SCALE

WOD 1 would be good, just up it to 20 minutes and scale strict hspu to anything upside down


CONSISTENCY SCALE

WOD 2 would be good


INTENSITY SCALE

Use both workout to pick the two movements you can do the best and make a 10-minute AMRAP out of it. Practice the other stuff in the warmup.


INJURY SCALE

Upper-body - WOD 2, sub one-arm ring row for rope climb

Lower body - AMRAP in 20 minutes of: 10 handstand push-ups, 2 rope climbs


MY STUFF

I took a guess at the workout after seeing the layout released. I did 7 rounds of: 2 freestanding hspu, 8 dumbbell lunges, 40 double under.


GENERAL FEAR LEVEL: 7?

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