CrossFit – Sat, Nov 26


A. General

3 rounds

1 min Row @ Easy-Moderate

10 Air squats

5 Med ball push press*

3 scap pull + hollow body

*Elbows in

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

3 rounds

5-10 Wall balls

4-6 pull-ups

6-8 cal Row @ hard

Metcon (6 Rounds for reps)

6 Rounds

Max Effort Wall balls 20/14lbs (Cap 50 Reps)

12 Pull Ups

18/16 Cal row

Rest 1min

Scaling Options


Max Effort WB @ 14/10lbs

12 Jumping Pull Ups

12/10 Cal Row


Max Effort WB (Cap 50 Reps) @20/14lbs

8 Pull Ups

16/14 Cal Row

TEAM VERSION (6 Rounds for reps)

W/ A Partner, Run Together

6 rounds

Max Combined WB (Partner A max + Partner B Max)

24 Pull Ups (Split between partners)

24/18 Cal Row (Split between partners)

Extra Accessory
Metcon (Checkmark)

HS Walk Relay Race

Split the class into 2 teams

Best of 3 Races wins

25ft HSW per member

Scaling Options


50ft OH DB Carry @2×20/10lbs


3 Wall Walks

*Team can be mixed for skill levels.