Coast Range CrossFit

Tabata intervals
(20 seconds of work followed by 10 seconds of rest, repeated 8 times)
is applied in turn to the:

squat
rower
pull-ups
sit-ups
and
push-ups
with a 1-minute rotation break between exercises.

***Athletes stay at their station for all 8 rounds before getting a 1 minute break
to move to the next station, where they will stay for 8 rounds (4 minutes)
This workout is 24 minutes in total, including rest. 20 minutes of total work.

Each exercise is scored by the weakest number of
reps (calories on the rower) in each of the 8 intervals.

During the 1-minute rotation the clock is not stopped but kept running.
The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (excellent score, by the way)
is determined by adding up the lowest number of reps in any set of each exercise.
18 squats 4 pull-ups 6 push-ups 13 sit-ups 12-calorie row
(use the calorie counter and call each calorie a rep)
This score is a 53.

INT / 55+ RX
Same

Beginner
Same