Video and pics courtesy of the CrossFit Games website.



For Time, Partitioned Any Way:

40 (Ring) Muscle-Ups

80-Cal. Row

120 Wall-Ball Shots (20/14)

20 Minute Time Cap


Scaled Version

For Time, Partitioned Any Way:

40 Chin-Above Pull Ups

80-Cal. Row

120 Wall-Ball Shots (14/10)

20 Minute Time Cap


Scaling Options:

Movements can be further scaled as needed.  See a coach for suggestions


After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

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 their final score. Note the time when the athlete completes 80 calories 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 their final rep count and an additional field for them to enter the 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 the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.




  • Begin hanging from the rings, with arms fully extended and feet off the ground.
  • If performing consecutive kipping muscle-ups, a change of direction below the rings is required.
  • The rep is credited when the elbows are fully locked out in the support position.
  • Must pass through some portion of a dip before reaching lockout.
  • Kipping is allowed, but swings or rolls to support are not permitted.
  • No part of the foot may rise above the rings during the kip




  • The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
  • When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.
  • If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20minutes (There will be no credit for rollover calories after the time cap).




  • The medicine ball must be in the support position in front of the body at the start of each rep.
  • Squat until the hip crease is below the knee.
  • Squat cleaning is allowed as long as the ball starts on the ground
  • The rep is credited when the center of the ball hits the target at or above the specified height. •If the ball hits low or does not hit the wall, it is a “no rep.”
  • If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.



  • Scaled athletes perform chin-over-bar pull-ups instead of muscle-ups.
  • At the start of each rep, arms must be fully extended, with feet off the ground.
  • Any style of pull-up or grip is permitted as long as the requirements are met.
  • The rep is credited when the chin breaks the horizontal plane of the bar.
  • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

For a full list of movement standards and other division standards as well as a score sheet, click here



Cool Down:

Leg Bleeds – 2to 3 min

Thread The Needle hold – 2 min per side

Puppy Dog Pose – 2 min



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