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Solid Fitness Challenge Online Qualifier

Workout

Rx Division

15min AMRAP
  • 5 Burpee Muscle-up
  • 25 Calorie Rows

See Movement standards for Division specific movements.

Workout Standards

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Scoring:

The score will be total successfully completed repetitions in 15 mins.

Movement Standards:

Burpee:

Required:

Chest and thighs on the ground.

End:

Getting up in the rings.

Note:

No need to redo burpee if you fail the muscle up.

Muscle-Up:

Start:

Hanging with full extension in the elbows.

Middle:

Some portion of a dip, heels not higher than rings in the kip.

End:

Full extension in elbows, shoulders above rings.

Row

Required:

Both hands most hold the handle until the monitor reads 25 Kcal.

Note:

All foot and damper settings are allowed.

Movement Scale:

RX F35+, RX F40+, RX M45+:

3 Burpee Muscle Ups.

RX F45+, RX M50+:

5 Burpee Chest to Bar Pull Ups.

RX F50+:

5 Burpee Pull ups.

Scaled M, Scaled M35+, Scaled M40+:

5 Burpee Chest to Bar Pull Ups.

Scaled F, Scaled F35+, Scaled F40+, Scaled M45+, Scaled M50+:

5 Burpee Pull ups.

Scaled F45+, Scaled F50+:

5 Burpees + 10 Jumping Pull Ups.

DOWNLOAD SCORECARD HERE

Support

If you have any questions about the workouts and standards, please contact the event organizer, KARL DYALLkarl@crossfitsolid.se

If you have questions about submitting your score visit the Help Center on how to submit online scores here