For time:
800-meter run
21 thrusters, 75 lb
21 L pull-ups

Performance: Every thruster starts from a full squat. L pull-ups are performed with the legs straight out in front. Any pull-up where the heels fall below the butt, or the legs bend more than slightly, doesn't count. The thrusters and L pull-ups don't need to be unbroken. Any pull-up grip is OK, but the range of motion must be complete.

Scoring: The effort is timed from the start of the run to the last pull-up.

Modifications: Reduce the thruster load where necessary. Assist the L pull-ups by gently lifting the heels, or allow a "sloppy L." Athletes who can't do a pull-up may use an assisted pull-up device.

Character: Classic CrossFit. It combines monostructural metabolic work (running), a high-demand weightlifting movement (the thruster), and a very demanding bodyweight movement (the L pull-up), all for time.

Practice workout: Perform the test, then repeat after an extended rest.

Points: 6:00–5:31 / 5:30–5:01 / 5:00–4:31 / 4:30–4:01 / under 4:00 earn 4 / 8 / 12 / 16 / 20 points.