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Friday, November 8th, 2019



For time, partitioned any way:

40 muscle-ups 80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes


Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.



This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into theirnal score. Note the time when the athlete completes 80calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for theirnal rep count and an additional eld for them to enterthe elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with thelower tiebreak time will be ranked higher. Do NOT use acountdown timer.

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