CrossFit – Mon, Oct 24


A. General

3 min Row

Hard surge in the last 10 seconds of each min

B. Mobility

Push-up plank to shoulder extension on parallette

10-15 reps

C. Specific

2 sets

5/side Banded Trap-3 raise

10 Leg Swing at the bottom of a Ring Dip

5 Elevated arch to hollow

Metcon (Weight)

Work up to a 1 RM max weighted ring muscle up

@Vest and/or med ball between feet

TC: 12 minutes

Score: Weight

Scaling options:


5 x 3 Assisted strict chin ups

Control eccentric


5 x 1-3 Banded Strict RMU


Work up to a 3-5 rep max weighted strict RMU

Metcon (Time)

5 rounds for time

20 Wall Balls 20/14 lbs

15/12 Cal Row

10 Med Ball Overhead sit ups 20/14lbs

TC: 18 minutes

KG: 9/7

Scaling Options:


15 Wall Balls @12/10lbs

12/10 Cal Row

10 Anchored sit ups


20 Wall Balls @ 16/12 lbs

15/12 Cal Row

10 Med Ball Overhead sit ups @ 16/12lbs


Amrap 16

20 Wallballs @30/20 lbs

15/12 Cal Row

10 GHD Sit-ups

Extra Accessory
Metcon (Checkmark)

Split stance Paloff press

3 x 12/side