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Friday

250516

Workout of the Day

115

On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box

Post remaining time or remaining reps for each round to comments.

Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.

To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.

Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.

To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.

In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.

Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

105-lb barbell and a 20-inch box
155-lb barbell and a 24-inch box

Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

55-lb barbell and a 12-inch box
75-lb barbell and a 20-inch box

Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.

Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up

Find a gym near you:
View the CrossFit map

Comments on 250516

115 Comments

Comment thread URL copied!
Benoit Bequignon
May 27th, 2025 at 7:26 pm
Commented on: 250516

M/ 45yo/ 175cm/ 88kg


1’34

1’11

2+15

Comment URL copied!
William Abernathy
May 25th, 2025 at 11:58 pm
Commented on: 250516

M 31, 187lbs

Rx

Round 1: 2:28 Rest

Round 2: 2:23 Rest

Round 3: 1:37 Rest

Comment URL copied!
Nic Leiting
May 24th, 2025 at 6:11 pm
Commented on: 250516

2/4/6 run (first time being able to run in a year-still not 100% pain free)

jumping BMU

24" box

rd 1=0:35

rd 2=cap +7

rd 3+cap +25

Comment URL copied!
Fabien Grosset-Janin
May 23rd, 2025 at 7:25 am
Commented on: 250516

M34 183 85kg

1'35" / 1'29" / cap -2reps


RX scheme with inter load for DL, and Assault bike instead of run (x2,5 200m run = 500m AB)

Comment URL copied!
Brendan Smith
May 22nd, 2025 at 12:40 am
Commented on: 250516

Intermediate

Run as listed

3x jumping pullups + press up controlled

6x DL at 155

9x box jump at 24"


61s left rd 1

-3s left rd 2

-5m50s left rd 3 (run itself took 5 min)

Comment URL copied!
Michael Mc Cormack
May 21st, 2025 at 5:13 pm
Commented on: 250516

5min clock: 250m row rhe 2 rounds of 10 pushups, 6 db deadlifts(2x40kg), 9 box jumps at 30 inch

time remaining 1:22


7 min clock. 500 m row then 3 rounds of same

time remaining 1 15


9 min clock then 4 rounds of same

time remaining 3 seconds

Comment URL copied!
Gabriel Boucher-Pelletier
May 21st, 2025 at 5:09 pm
Commented on: 250516

Rx

1. 2:13 Rest

2. 2:20 Rest

3. 1:16 Rest

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Stuart Thompson
May 21st, 2025 at 10:24 am
Commented on: 250516

17 seconds rest

rx


21 seconds rest

1n

BMU per round


3 deadlifts in round 4 before time ran out.

1 bmu per round.

Comment URL copied!
Valentina Innocenti
May 21st, 2025 at 7:25 am
Commented on: 250516

W 49 165cm 53kg

10-21-42 cal A/B in sostituzione della corsa

Scaled ring muscle up (ring 5cm sopra gli occhi)

Deadlift bb@65kg

Box come da prescrizione

1º round 1’15” Rest

2º round 52” Rest

3º round sono arrivata a 2 round + 8 rep perciò ne restavano 27 per concluderlo

Morta

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Ralph Keeley
May 21st, 2025 at 2:01 am
Commented on: 250516

M/39/6’/177#


Rx

1:26 rest

:25 rest

39 reps completed (3 MUs in 3rd round)


Deo gratias

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Mouhamed Moussa
May 20th, 2025 at 7:25 pm
Commented on: 250516

M/38


4:30

6:40

10:20

Comment URL copied!
Jade Teasdale
May 20th, 2025 at 2:59 pm
Commented on: 250516

F/28/5’5”/140lbs RX

3:47 1st round

11:25 2nd round

22:28 to finish 3rd & final round.


At the time of the TC: I had 3 out of the 4 of the last rounds done.

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Jade Teasdale
May 20th, 2025 at 3:03 pm

250m row, 500m row, 1,000m row

substituted for running, so not RX

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Mason Livingston
May 20th, 2025 at 2:49 pm
Commented on: 250516

M/43/205/73

4:00

11:27

58 reps

Finished the workout though 22:28

This workout was a beast and a half!

Comment URL copied!
Yevgeniy Meshcherekov
May 18th, 2025 at 3:33 pm
Commented on: 250516

M48

Scaled to 24” box

- 0:54

- 0:47

- 16 reps

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Jacob Sutter
May 18th, 2025 at 3:07 pm
Commented on: 250516

200,400,800 run 3 pull-ups,6 deadlift and 225 9 box jumps

Round 1 complete in 3:14 round 2 5:24 round 3 dnf got through the 6 deadlifts

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Joerg Gronewald
May 18th, 2025 at 3:04 pm
Commented on: 250516

52 / M / 5’11 / 190lbs

150-300-600m on air runner

3 BMU

6 DL 155lbs

9 Box Jumps 20”

Set 1: 3:40

Set 2: 10:50

Set 3: Dnf (finished BMUs in Rd4)

Comment URL copied!
Scott Wiedmeyer
May 18th, 2025 at 1:43 am
Commented on: 250516

38 / M / 5'9" / 140lbs


200-400-600m runs

1 bar muscle-up

40lb dumbbells deadlifts

22" box


3:44 (1:16 of rest)

2 rounds + 1 + 6 + 2

2 rounds + 1

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Chance Billups
May 17th, 2025 at 9:29 pm
Commented on: 250516

1- 1:46 rest

2- :15 rest

3- 800 + 2 rounds completed


Wow, this was tough. I did it outside yesterday and did much worse than this. So I re-did it today indoors and did much better. Now about to do today’s wod (air squats and shoulder to overhead at 155)

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Christy Carr
May 17th, 2025 at 7:06 pm
Commented on: 250516

3 pull ups

105# DL

20 inch box

1:04, 0:56, only got 2 rounds in last round - brutal!

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Vito Zolota
May 17th, 2025 at 10:53 am
Commented on: 250516

M/55 👨🏻‍🦳

Did it yesterday, but can’t post a result

Intermediate. One hand MU

5:45

8:50

12:37

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Vito Zolota
May 17th, 2025 at 11:58 am

Uops. False timing.

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Stephen Bart
May 17th, 2025 at 10:35 am
Commented on: 250516

Rx


3:18/5:30/8:58 🔥

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Hussain Altayar
May 17th, 2025 at 5:36 am
Commented on: 250516

Intermediate: all in time.

Comment URL copied!
JD Klein
May 17th, 2025 at 2:29 am
Commented on: 250516

55yo M, mid, DNF, 8 rounds plus 3 rows, total rest of 58 seconds. Ring rows, 135# squat (sore hammys), 20" box jumps

Comment URL copied!
Carlos Aguilar Narvaez
May 17th, 2025 at 1:59 am
Commented on: 250516

Intermediate


Jumping muscle up

40 kg


1st 0:50

2nd 0:30

3rd 1:00


Accomplished

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Mike McEachron
May 17th, 2025 at 1:31 am
Commented on: 250516

This kicked my butt.

Subbed bmu for chest 2 bar and on the last lap ran 600m instead of 800.

Even with all that i missed the last set of box jumps on the 2nd rd

3rd only made it to the 3rd sed if dead lifts.

Ugg.

Comment URL copied!
Nick Holman
May 17th, 2025 at 12:59 am
Commented on: 250516

Sub chest to bar kip x 3

Rx the rest

1 0:49

2 -1:00

3 -9:34

Need work on my running pace and muscle ups, great WOD

Comment URL copied!
Jeff Chalfant
May 17th, 2025 at 12:03 am
Commented on: 250516

Intermediate+ (205lb deadlift) 6 reps/round

1 bar muscle up/round

24” box jumps 9 reps/round

2:37 remaining in the first section

2:00 remaining in the second section.

0:11 remaining in the third.


46y/176cm/176lbs. (Weighed last night before food)

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Niklas Rönn
May 16th, 2025 at 11:40 pm
Commented on: 250516

1: 1m 34s

2: 41s

3. 2rds completed


Scaled: Barbell 80kg, ctb


Tough, but fun

Comment URL copied!
Mathieu Lacoste
May 16th, 2025 at 11:17 pm
Commented on: 250516

Rx


5:25 remaining


2:01

2:10

1:14

Comment URL copied!
Favo K
May 16th, 2025 at 11:49 pm

Nice work!

Comment URL copied!
Lincoln Kerger
May 17th, 2025 at 12:01 am

Wow!

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Leônidas Fagundes
May 16th, 2025 at 11:17 pm
Commented on: 250516

RXd

1 - 02:07

2 - 02:04

3 - 00:37

TOTAL: 04:48

Comment URL copied!
Favo K
May 16th, 2025 at 11:49 pm

Great job!

Comment URL copied!
Lincoln Kerger
May 17th, 2025 at 12:01 am

Awesome!

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Derek Eason
May 16th, 2025 at 11:14 pm
Commented on: 250516

Rx 7:24 remaining time



*2:38-2:47-1:59 remaining time

*That was an interesting and fun one!



Comment URL copied!
Favo K
May 16th, 2025 at 11:49 pm

Awesome, as always!

Comment URL copied!
Lincoln Kerger
May 17th, 2025 at 12:02 am

Rockstar!

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Michael Bishop
May 16th, 2025 at 10:42 pm
Commented on: 250516

3 rounds under 20 min:

250 meter run

2 x

1 ring muscle up

3 deadlifts 225

5 box jumps


I'm very rusty with all of the above


I dedicate this workout to the Leafs

Comment URL copied!
Favo K
May 16th, 2025 at 11:50 pm

Good work getting back to it!

Comment URL copied!
Marty Pochop
May 16th, 2025 at 9:22 pm
Commented on: 250516

On a 5-minute clock, complete:

200-meter run

Then, 2 rounds of:

3 pull-ups

3 push-ups

6 deadlifts ((2) 30 lb KB’s)

9 box jumps (24”)

1:30 left


On a 7-minute clock, complete:

400-meter run

Then, 3 rounds of:

3 pull-ups

3 push-ups

6 deadlifts ((2) 30 lb KB’s)

9 box jumps (24”))

:40 seconds left


On a 9-minute clock, complete:

800-meter run

Then, 4 rounds of:

3 pull-ups

3 push-ups

6 deadlifts((2) 30 lb KB’s)

9 box jumps (24”)

time expired but finished it


3x10 back extensions for posterior PT.

Comment URL copied!
Favo K
May 16th, 2025 at 11:51 pm

Nice job finishing the last round & the high box jumps.

Comment URL copied!
Sam K
May 16th, 2025 at 9:20 pm
Commented on: 250516

Rx

1:46

0:50

20 reps short in the third round. I was running so slow due to sore legs from running 9km yesterday and trying to avoid a heat stroke. Only had about 3:45 left after the run.


M/35/230lbs

Comment URL copied!
Lincoln Kerger
May 16th, 2025 at 11:00 pm

Still a good output, Sam, especially after that 9km yesterday!

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Favo K
May 16th, 2025 at 11:51 pm

Great job after a long run!

Comment URL copied!
Ken Corbin
May 16th, 2025 at 9:10 pm
Commented on: 250516

M/35/210#/73”


Rx


  1. 1:48 Remaining
  2. 1:00 Remaining
  3. 1 Round Remaining
Comment URL copied!
Stephan Bucher
May 16th, 2025 at 9:26 pm

that's so impressive

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Lincoln Kerger
May 16th, 2025 at 10:59 pm

Very well done!

Comment URL copied!
Favo K
May 16th, 2025 at 11:52 pm

Nice work!

Comment URL copied!
Maximilian Sucilla
May 16th, 2025 at 9:09 pm
Commented on: 250516

3:30 Scaled

chest to bar

185# deadlift

m/41/199#

Comment URL copied!
Maximilian Sucilla
May 16th, 2025 at 9:11 pm

Did not complete round 3

Comment URL copied!
Maximilian Sucilla
May 16th, 2025 at 9:11 pm

Did not complete round 3

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Dave DeCoste
May 16th, 2025 at 9:05 pm
Commented on: 250516

Rx

M/47/5’8”/165


R1 - 1:02 remaining

R2 - 4 seconds remaining

R3 - 39 reps

Should have scaled the box.

Comment URL copied!
Favo K
May 16th, 2025 at 11:52 pm

Still a great job @ Rx!

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Leônidas Fagundes
May 16th, 2025 at 7:56 pm
Commented on: 250516

1 - 02:07

2 - 02:04

3 - 00:37

TOTAL: 04:48

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Favo K
May 16th, 2025 at 11:53 pm

Nice!

Comment URL copied!
Favo K
May 16th, 2025 at 7:34 pm
Commented on: 250516

Reps & time scheme/rounds as Rx'd-

DL Rx weight (155#) 1st round- dropped to 145# for remainder, 3 single leg toe assist. pull ups plus 3 box dips for MUs, 20in box for jumps


Rest time remaining per round:

1:24

3:09

2:49

Comment URL copied!
Favo K
May 16th, 2025 at 7:35 pm

*rows for runs. I ran 7 miles yesterday & 5 today for my miles in May challenge(s)

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Lincoln Kerger
May 16th, 2025 at 8:51 pm

Awesome job, Favo!

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Stephan Bucher
May 16th, 2025 at 9:26 pm

so impressive with remaining time Fave!

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Favo K
May 16th, 2025 at 11:58 pm

Thanks, guys. I think because I scaled. If I had stayed at 155#, it would have been less, but this one had me feeling... frantic(?) for some reason & I wasn't moving that weight fast today. It was my 1 rep max not long ago!

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Brian Louchis
May 16th, 2025 at 7:20 pm
Commented on: 250516

2x C2B, 185 lb DL, 20" box

R1 - 1:25 remaining

R2 - 1:15 remaining

R3 - 6 reps remaining

Comment URL copied!
Favo K
May 16th, 2025 at 11:59 pm

Well done!

Comment URL copied!
Spencer Hendel
May 16th, 2025 at 6:26 pm
Commented on: 250516

M/36/210#/6’2”


R1: 2:47

R2: 2:18

R3: :40


Total rest time: 5:45

Comment URL copied!
Favo K
May 16th, 2025 at 11:59 pm

Excellent!

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Lincoln Kerger
May 17th, 2025 at 12:03 am

Fantastic!

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Patrick A
May 16th, 2025 at 5:22 pm
Commented on: 250516

10 strict MU 3:10 (1 every 20s)


Subbed Deadhead strict Chest2Bar Pull-ups


1st: 1:23

2nd: 0:30

3rd: 1 round + 12 reps left (did 2+6)

Comment URL copied!
Lincoln Kerger
May 16th, 2025 at 6:09 pm

Well done!

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Favo K
May 16th, 2025 at 11:59 pm

Nice job!

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Quinn McCutchen
May 16th, 2025 at 5:20 pm
Commented on: 250516

55 yo M/ 5'9"/ 148 lbs


Ran 15K

1:26:57

rested 2.5 hours then


Runs and Reps as Rx'ed

Muscle Ups on Rings

155 lb Deadlifts

Box Jumps with 24 inch box


completed the first two rounds

rest times 1:36 and 1:19

completed the third round in 10:01

13 reps remaining at the 9 minute mark

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Favo K
May 17th, 2025 at 12:00 am

Well done, Quinn, especially with the pre-WOD 15k. Nice time on that too!

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Stephan Bucher
May 16th, 2025 at 5:16 pm
Commented on: 250516

yeah, that was a challenge. I opted to go over time each round to finish Rx. scaled to jumping pull-ups. first round and half of second round with 100kg (225lbs) deadlifts. dropped it down to 60kg (132lbs) for the rest. 30inc box. even on my final run, had to scale it to a walk for a bit. gonna be sore tomorrow

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Favo K
May 17th, 2025 at 12:03 am

Great work! Agree this felt intense! Plus 225# is heavy & a 30 inch box too! Very well done!

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Jeremy Vice
May 16th, 2025 at 4:20 pm
Commented on: 250516

26:45 total time. 115 dL

Bike first 2 rds.

Run last

MU scaled to c2b+dip

Box scaled to jump over bar.

Comment URL copied!
Favo K
May 17th, 2025 at 12:04 am

Good subs & nice work.

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Joe S
May 16th, 2025 at 3:49 pm
Commented on: 250516

Intermediate, modified

pull-ups

R1:rest 2min.

R2:rest 1:25

R3:no rest...just in time

Comment URL copied!
Favo K
May 17th, 2025 at 12:03 am

Nice job!

Comment URL copied!
Lincoln Kerger
May 16th, 2025 at 2:39 pm
Commented on: 250516

Scaled: 3 rows on TRX + 3 Bar dips subbed for MU, 185# for DL, 24” box.

Times remaining

1:45

1:43

:41

So, score of 4:09


Rows didn’t bother the shoulder, so will test a little more tomorrow. Couldn’t sustain the same run pace for the 800m and had a few mini breaks between stations in the last period. 24” was all the knees were going to take when coupled with the runs and DLs.

Comment URL copied!
Favo K
May 17th, 2025 at 12:05 am

Very well done! Hopefully the shoulder's back to normal & the knees recover!

Comment URL copied!
Coastie Nick
May 16th, 2025 at 2:22 pm
Commented on: 250516

Rx’d:

Phase 1: Completed in 3:30

Phase 2: Completed in 5:54 (10:54 total on clock)

Phase 3: 3 rds + 5 reps at 9:00, finished all reps at 9:58 (21:58 on clock).

Comment URL copied!
Lincoln Kerger
May 16th, 2025 at 5:10 pm

Fantastic job, bro!

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Patrick A
May 16th, 2025 at 5:19 pm

that's a beastly performance!

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Favo K
May 17th, 2025 at 12:07 am

NICE! Might have to add "WOD Crusher" in front of Coastie!

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Steven Kim
May 16th, 2025 at 2:12 pm
Commented on: 250516

M/55

1:39/1:03/+1:24

intermediate

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Lincoln Kerger
May 16th, 2025 at 5:10 pm

Great job!

Comment URL copied!
Jonathan Elmore
May 16th, 2025 at 1:54 pm
Commented on: 250516

Not sure of exact times

:34

1:54

4 short

Did Jumping Ring MUs

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Lincoln Kerger
May 16th, 2025 at 5:11 pm

Nice work!

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Favo K
May 17th, 2025 at 12:07 am

Great job working in ring MUs!

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Charles Meyers
May 16th, 2025 at 1:26 pm
Commented on: 250516

1:50

1:30

2:25

rest times

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Favo K
May 17th, 2025 at 12:08 am

Good work!

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Chris Jordan
May 16th, 2025 at 1:11 pm
Commented on: 250516

Rx, runs on the trueform

1st round 1:15

2nd round :55

3rd round : DNF 3 rounds + 3 BMU


So score is… 2:10 I think?

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Favo K
May 17th, 2025 at 12:08 am

Nice job @ Rx!

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Vũ Phương
May 16th, 2025 at 1:07 pm
Commented on: 250516

heavy day :)). begin. part a 200m + 2 rd. part b 400m + 2rds. part c 400m + 3 rds

Comment URL copied!
Ran Sabag
May 16th, 2025 at 12:37 pm
Commented on: 250516

Int mod. Amrap

Pullups & 50kg DL & 24inc Box

102 reps

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Shannon Duskie
May 16th, 2025 at 12:34 pm
Commented on: 250516

1:43

2:08

0:35

Did my best to estimate distance

Lat pull down

95#

Grey box

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Favo K
May 17th, 2025 at 12:09 am

Good job!

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David Vertente
May 16th, 2025 at 12:25 pm
Commented on: 250516

Round one 2:43

Round two 1:57

Round three 0:03

RX

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Stephan Bucher
May 16th, 2025 at 5:17 pm

well done

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Favo K
May 17th, 2025 at 12:09 am

That's great!

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Nabil Akhayat
May 16th, 2025 at 11:32 am
Commented on: 250516

Modified:


Interval 1 – 5 minutes

Echo Bike: 600 meters


Then 2 rounds of:


3 pull-ups

6 deadlifts 100kg

9 box jumps


---


Interval 2 – 7 minutes

Echo Bike: 900 meters


Then 3 rounds of:


3 banded pull-ups

6 deadlifts 100kg

9 box jumps



---


Interval 3 – 9 minutes

Echo Bike: 1,100 meters


Then 4 rounds of:


3 banded pull-ups

6 deadlifts 100kg

9 box jumps

Comment URL copied!
Jessica Pugh
May 16th, 2025 at 10:47 am
Commented on: 250516

Intermediate modified with step ups and assisted pusx4 for the pull-ups and jogging for rows 21:17 to get the last step ups in

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Luis Oliveira
May 16th, 2025 at 10:45 am
Commented on: 250516

On a RowErg


3:07, rest 1:53


10:43, rest 1:17


20:57, rest 0:03


Total rest 3:13

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Chance Billups
May 16th, 2025 at 3:47 pm

Awesome Luis!

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Lincoln Kerger
May 16th, 2025 at 5:12 pm

Very well done!

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Lincoln Kerger
May 16th, 2025 at 5:12 pm

Very well done!

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Stephan Bucher
May 16th, 2025 at 5:16 pm

you're a star

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James Gentile
May 16th, 2025 at 10:12 am
Commented on: 250516

Intermediate + in the garage gym. Not having a 30” box forced it as well as not being able to cycle BMUs. 225lb deadlifts however.


1:32

1:50

0:13


3:35 total.


last 9 minutes I paced the run too slow and then just slower transitions really ate into any rest time.

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Lincoln Kerger
May 16th, 2025 at 5:12 pm

Great job!

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Favo K
May 17th, 2025 at 12:10 am

Awesome work!

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Sebastiano Greco
May 16th, 2025 at 6:42 am
Commented on: 250516

Intermediate

*pull ups instead of muscle ups


1. 0:59 rest

2. 0:30 rest

3. 3 rounds complete

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Favo K
May 17th, 2025 at 12:11 am

Good work!

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Luís Ribeiro
May 16th, 2025 at 6:35 am
Commented on: 250516

Rest : 90kgs


1:30

0:30

- 2 rondas

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Vito Zolota
May 16th, 2025 at 5:54 am
Commented on: 250516

M/55 👨🏻‍🦳

One hand MU

5:48+9:46+14:13=29:47

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Gavrilo Nikolic
May 16th, 2025 at 5:08 am
Commented on: 250516

did straight pull ups instead of muscle ups


  1. 0:38
  2. 0:04
  3. Did 3 full rounds after the run
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