5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
AMRAP 16 min.
For our first heavy Fitness Test, we have a simple CrossFit triplet: a moderately heavy weightlifting movement combined with a gymnastics and monostructural modality. A silent killer. The programming goal for this workout is to challenge people’s fitness (ALL 10 skills!) by setting the reps low enough that they can always go unbroken. The 16-min. timeframe is about 7 min. longer than people really want to work out with this one, which is exactly why it’s 16 min. As per most workouts, this is when the real test begins.
Choose a category/level in which you think you can perform each movement unbroken each round. The limiting factor is going to vary among athletes. Because there is a good mix of everything, people will start slowing down at different points. Things will start to get spicy after the fifth round, and people might start to break things up. Ideally, take one or two extra breaths between movements and try to get each set done unbroken. It will save time and help accumulate a better score in the end—unless you are taking minute-long breaks; you should change your method of resting if that’s the case :)