6 rounds, 1 min per station, for max reps of:

Row Calorie


Double Under

* Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Target number of reps each set:
Calorie Row: 17/14+
Burpees: 13+
Double Unders: 65+

Minimum number of reps before scaling:
Calorie Row: 14/11
Burpees: 9
Double Unders: 50

Total workout time: 23 minutes

Stimulus is moderate/moderate-high intensity. Athletes will be going for max calories/reps on these movements but should consider the total amount of rounds in this workout. It’s more impressive for an athlete to have similar scores across all rounds vs widely varying scores due to extremely high, unmaintainable effort in the early rounds and burnout on later rounds.

This classic CrossFit Benchmark was created to mimic a 6-round boxing match. Athletes need to understand that it’s not won in the first round but through consistency and not breaking the bank early on. We don’t want athletes to try and game this workout by making it about the double unders and pushing on each station.

4 rounds for quality of:

12 Dumbbell Leaning Lateral Raises, pick load

10 Single Arm Dumbbell Skull Crushers, pick load

* Rest 1 min

Dumbbell Leaning Lateral Raises- moderate weight – maintain quality
Single Arm Dumbbell Skull Crushers- moderate weight – maintain quality