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WOD Monday 08-09-2021

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. The 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.

Post score to comments.
Compare to 161029.


Scaling:
Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.

Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes

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