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CrossFit WOD for 11/20/2013

By November 19, 20133 Comments

The CrossFit Alloy WOD for 11/20/2013:

2 Rounds for Time:
Run 1000m
21 Thrusters (75/55)
21 L-Sit Pullups

Rest 2 Minutes between rounds

Post time to Comments

This WOD is another CrossFit Test WOD.  Back before they had the CrossFit Games, Greg Glassman would use test wods to see where his athletes were in overall physical preparedness.  This test wod will tax the Athletes cardiovascular system before requiring a full body weighted movements, followed by a very difficult bodyweight movements.

Join the discussion 3 Comments

  • Crimlaw says:


    Platinum: As written above. Legs do not have to be held in the L position for the entire time. The legs may drop at the bottom of the pullups then be lifted to the L position during the pullup.

    2 Rounds for time:
    Run 1000m
    15 Thrusters (75/55)
    15 L-Sit Pullups (same standard as Platinum)

    Rest 2 Minutes between rounds

    2 Rounds for time:
    Run 1000m
    15 Thrusters (75/55)
    15 Strict Pullups (may be banded)

    2 Rounds for time:
    Run 500m
    15 Thrusters (65-45/45-35)
    15 Pullups or ring rows (standard kipping, may be banded)

  • Jake says:

    Platinum: 20:55… great head to head at the end with Brian!

  • Rafa says:

    RX for 17:22 total.
    Round 1 at 7:30 and round 2 at 7:52.