Nicole
A 20-minute AMRAP of a 400m run and max-rep pull-ups, scored by rounds plus total pull-up reps — pull-up capacity becomes the limiting factor as fatigue accumulates.
Movements in this workout
Scaling
Scaled
Banded pull-ups or a fixed set of 5-10 ring rows per round; keep the max-set scoring if using bands. Runs stay 400m.
Beginner
200-300m runs with max-rep ring rows. The run-recover-hang rhythm is the point — any pulling movement preserves it.
The story
Twenty minutes of 400m runs, each followed by a max set of pull-ups — the round ends when you drop off the bar. The score is total pull-ups, which makes it an unusual strategic puzzle: shorter sets mean more running, bigger sets mean earlier grip failure. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2006-12-11.
First posted 2006-12-11
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).