21 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
15 Thrusters - @30/40 Intermediate: @35/50 RX: @40/60
9 Ring rows/Pull ups/Chest to bar
1 min pause
TC: 11
"3 Rounds for Time – Pull, Press, Hang On"
This short but spicy workout is a full-body sprint built around three classic movements:
21 Deadlifts
15 Thrusters
9 Ring Rows / Pull-Ups / Chest-to-Bar
– Choose your level based on skill and fatigue
After each round, you’ll get a 1-minute rest — just enough to let the burn settle before jumping back in.
With a time cap of 11 minutes, this WOD is about speed, smart breaks, and pushing the pace while managing grip and breathing.
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
double unders workout, T2B workout, thruster workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
