5 Rounds For Time

12 Push Press (135/95)

20 Box Jumps (24″/20″)

The “Betty” benchmark WOD is not technically one of CrossFit’s classic “Girls” workouts. A CrossFit Forum member, Ryan Atkins, suggested in an August 11, 2005 forum post addressed to “Dave” (presumably Dave Castro, future director of the CrossFit Games), that this workout and four others be added to the official list of girls WODs.

Pick a weight for this one that you could get through the rounds with a maximum of 2 sets.  Ideally, at least the first three rounds should be unbroken on the push press.  The combination of push press and box jumps is particularly taxing on the hips and core.  Focus on those box jumps and explode more than you think you need to get on top of the box.  If you need to rest, rest on top of the box.

Step ups are ok today as a scaling option.