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“The Frinals”

Fittest in Cape Town 2021, WOD #7

429 4
  • For Time
  • 21 Toes-to-Bars
  • 21 Thrusters (50/35 kg)
  • 15 Toes-to-Bar
  • 15 Thrusters (50/35 kg)
  • 9 Bar Muscle-Ups
  • 9 Thrusters (75/50 kg)
  • 6 Bar Muscle-Ups
  • 6 Thrusters (75/50 kg)
  • 3 Bar Muscle-Ups
  • 3 Thrusters (75/50 kg)
  • Time Cap: 7 minutes

Athletes start on the start mat and on 3-2-1-go moves to the rig where they’ll perform 21 Toes-to-Bars. Once completed Athletes will move forward to the first Barbell (50/35kg) which is set on the 2.5m line and perform 21 Thrusters. Once completed they will move the Barbell forward 2.5m to the 5m line and then return to the rig.

The athlete will then complete 15 Toes-to-Bar. Once completed they move forward to the same Barbell as before (50/35kg) and perform 15 Thrusters, once completed the athlete leaves the Bar where it is. Athlete then moves back to the rig where the Athlete completes 9 Bar Muscle-Ups. Once completed the Athlete will move to the second Barbell (75/50kg) which is placed on the 10m line and complete 9 Thrusters. Once completed the athlete will move the Barbell forward to the 12.5m line and return to the rig.

The athlete will then complete 6 Bar Muscle-Ups and then return to the same Barbell (75/50kg) again, this time completing 6 Thrusters. Once completed the Athlete will move the Barbell forward to the 15m line and return to the rig. The Athlete will then complete 3 Bar Muscle Ups and return to the same Barbell (75/50kg) for the last time. The Athlete will then complete 3 Thrusters before moving over the Barbell and run across the finish line.

Score is the time on the clock when the athlete reaches the finish line.


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namesake photo

Background: “The Frinals” is the 7th for the 2021 CrossFit Fittest in Cape Town Semifinals competition. 

The CrossFit Fittest in Cape Town is one of the official partners to host the Semifinals before qualifying for the final stage in the CrossFit Games. The competition took place on June 4-6, 2021 in Cape Town, South Africa. 

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