The CrossFit Girls

Muscle-ups • Squat Snatches (135/95 lb)

100 Pull-ups • 100 Push-ups • 100 Sit-ups • 100 Air Squats

Double-unders • Sit-ups

20 Pull-ups • 30 Push-ups • 40 Sit-ups • 50 Air Squats

20 Pull-ups • 40 Push-ups • 60 Squats

5 Pull-ups • 10 Push-ups • 15 Air Squats

5 Pull-ups • 10 Push-ups • 15 Air Squats

Deadlifts (225/155 lb) • Handstand Push-ups

Squat Cleans (135/95 lb) • Ring Dips

15 Split Cleans (135/95 lb) • 21 Pull-ups

800m Run • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb) • 30 Pull-ups

Thrusters (95/65 lb) • Pull-ups

Clean & Jerk (135/95 lb)

Clean and Jerk (135/95 lb)

Snatch (135/95 lb)

400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups

Burpees • Power Snatch (75/55 lb) • Box Jumps (24/20 in) • Thrusters (75/55 lb) • Chest-to-Bar Pull-ups

800m Run • 42 Kettlebell Swings (53/35 lb) • 21 Pull-ups

Snatches (135/95 lb)

1000m Row • 50 Thrusters (45/35 lb) • 30 Pull-ups

Wall Ball Shots (20/14 lb to 10/9 ft target)

400m Run • 30 Box Jumps (24/20 inch) • 30 Wall Ball Shots (20/14 lb)

Deadlifts (1.5x bodyweight) • Bench Press (bodyweight) • Cleans (0.75x bodyweight)

5 Push-ups • 1 Rope Climb (15 ft)

Bench Press (bodyweight) • Pull-ups (max reps)

20 Handstand Push-ups • 40 Pistols (alternating) • 60 Pull-ups

Double-unders • Sit-ups

5 Handstand Push-ups • 10 Pistols (alternating) • 15 Pull-ups

400m Run • 15 Overhead Squats (95/65 lb)

50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95 lb)

400m Run • 15 Overhead Squats (115/75 lb)

400m Run • Max Pull-ups

Handstand Push-ups • Deadlifts (250/175 lb) • Box Jumps (30/24 in) • Pull-ups