Another Benchmark Girl today!

The Heroes and Girls represent a variety of challenges and have been developed to test the most elite athletes. They are designed to test the 10 general physical skills (which can be found in our What is CrossFit article). Where someone might be very strong and capable of moving heavy weight quickly, they lack the ability to move their own weight very efficiently, ie pull ups. I highly encourage you to work through these workouts as a way of finding your strengths and weaknesses. You may even find that you have a favorite!

For Time:

Row 1000 meters

50 Thrusters

30 Pull Ups


Men use 45lb bar and women 35lb bar for the thrusters, remember to scale as needed. If you don’t have a rowing machine, run 800 meters to substitute.

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