“The Hateful Eight”
US CrossFit Benchmark WOD
- 8 Rounds for Time
- 8 Push-Ups
- 8 GHD Sit-Ups
- 8 Air Squats
- 8 Pull-Ups
- 8 Deadlifts (95/65 lb)
- 8 Hang Power Cleans (95/65 lb)
- 8 Shoulder-to-Overheads (95/65 lb)
- 8 calorie Row

Intermediate and advanced athletes should be able to complete the workout in 20-30 minutes. Advanced athletes should be able to do all three barbell movements without putting the barbell down each round.
The WOD was first posted on uscrossfit.com as their workout of the day for January 2, 2016.