“Test 3”

Tabata Squat Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.


Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23)

Scaling Options:

This WOD is self scaling for anyone able to do muscle ups. If you are unable to do muscle ups here are a couple sub ideas wmv.  The other option is to perform 3 pullups and three ring dips for each muscle up.


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Say hello to Peter, at the Needles

Read the free download, How Fit are You? by Greg Glassman

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster wmv/ mov and from the vault: Greg Amundson “Test 3” video wmv/ mov

Muscle Up Progressions with Jeff Tucker wmv/ mov


Be bad ass like Aron Ralston.  You’ve probably heard his story.  Remember the guy that had to cut his own arm off when he got trapped under a rock while climbing?  He wrote a book called Between a Rock and a Hard Place and made a movie about his life. Inspiring stuff!  Want another, “Why would I climb when I hear stories like that,” movie? Try Touching the Void…awesome.

I’m not going to promise you won’t lose a limb, but climbing might change your life.  If you have ever been interested in climbing, ask me how to get started!

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