Test Yourself

BENCHMARK WORKOUTS

The classic workouts every CrossFitter knows. Repeat them over time to measure your progress.

The most famous CrossFit workout. Short, brutal, and a true test of your engine. Elite athletes finish in under 3 minutes. Your first time? Just survive it.

The Workout

21-15-9:

Thrusters

Pull-Ups

Rx Men

95 lb Thrusters

Rx Women

65 lb Thrusters

Est. Time

3-10 min

Scaling Tips

Use a lighter barbell or dumbbells

Ring rows instead of pull-ups

Reduce reps to 15-12-9 if needed