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Lynne

Rounds

A unique CrossFit Girl workout with no time component. Five rounds of max effort bench press and pull-ups - your score is total reps.

The CrossFit GirlsBenchmarkBarbellGymnastics
The Workout

5 rounds, max reps

  • 1Bench Press (bodyweight)
  • 2Pull-ups (max reps)
Time Cap: None
Equipment Needed
BarbellBench or rackPull-up barWeight plates
Target Time

Beginner

25-35 minutes

Intermediate

20-25 minutes

Advanced

15-20 minutes

Strategy & Tips

Lynne is unique - there's no time component. Your score is total reps across all 5 rounds of both movements. Rest as needed between sets and rounds.

  • Don't rush - rest enough to maximize reps
  • Bench first in each round when fresh
  • Pull-ups will degrade each round - expect this
  • Track rep counts per round to gauge pacing
  • Last round - empty the tank on both movements

Pacing

This is about total reps, not speed. Take 2-3 minutes rest between rounds if needed. The goal is maximizing work, not minimizing time.

Scaling Options

Scaled

  • Bench Press (0.5-0.75x bodyweight)
  • Ring Rows or Banded Pull-ups

RX+

  • Bench Press (1.25x bodyweight)
  • Chest-to-bar Pull-ups or Weighted Pull-ups
Benchmark Times

Elite

150+ reps (combined)

Advanced

120-150 reps

Intermediate

80-120 reps

Beginner

50-80 reps

Workout Variations

Timed Lynne

Complete Lynne for max reps with a 20-minute time cap

Heavy Lynne

Bench at 1.25x bodyweight

Strict Lynne

Strict pull-ups only

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

Linda
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10-9-8-7-6-5-4-3-2-1 reps for time

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

JT
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Handstand Push-ups • Ring Dips • Push-ups

Frequently Asked Questions