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“Painstorm XI”

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Benchmark WOD

14.3K 153
  • For Time
  • 100 meter Run
  • 10 Muscle-Ups
  • 200 meter Run
  • 20 Handstand Push-Ups
  • 300 meter Run
  • 30 Overhead Squats (45/35 lb bar)
  • 400 meter Run
  • 40 Sumo Deadlift High Pull (45/35 lb bar)
  • 500 meter Run
  • 50 Pull-Ups
  • 600 meter Run
  • 60 Push-Ups
  • 700 meter Run
  • 70 Kettlebell Swings (1/.75 pood)
  • 800 meter Run
  • 80 Burpees
  • 900 meter Run
  • 90 Thrusters (45/35 lb bar)
  • 1,000 meter Run
  • 100 Air Squats

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 100 Air Squats are completed.


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Background: “Painstorm XI” was first posted in the CrossFit Forum, by Karl Steadman, on February 27, 2006.

The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland, though Karl was the owner of CrossFit Manchester (UK).

See other Painstorm WODs.

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