Moderate Difficulty
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Grace HERO WOD
Honoring Grace
A simple but effective workout: 30 clean and jerks for time.
Choose Your Skill Level
The Workout
- 30 Clean and Jerks (135/95 lb) for time
Time Cap
10 minutes
Rx Standards
Men (Rx)
135lb clean and jerks
Women (Rx)
95lb clean and jerks
Equipment Needed
Barbell
Plates
Recommended Gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Strategy Overview
This is a test of power and endurance. The key is to find a sustainable pace and stick to it.
Honoring a Hero
Grace is a classic CrossFit benchmark workout that tests power and endurance. It has become a standard for measuring athletic performance.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
This is a classic CrossFit benchmark
2
Focus on clean and jerk form
3
Push hard on each rep
4
Test your power endurance