CrossFit – Wed, Aug 9


CrossFit – Wed, Aug 9

Crossfit Cle – CrossFit

How many do you have?


3 minutes of ring row “Cindy”

5 ring row

10 pushup

15 air squat

5 yoga inchworm with the reaches

10 pvc passthrough

10 crossover

10 scorpion

10 glute bridge

5 K-squat

10 sumo deadlift high pull

5 around the world each way in an active squat

10 push press

30 second supinated grip hang

10 slap hugs

10 scap pullup

5 arm circles forward and back

2×5 kip to pullup

5 minutes for personal mobility


Set a pullup number that you believe you can complete all 10 rounds. Be wary, the barbell work will fatigue the arms.

MetCon (AMRAP – Reps)

20 minutes alternating OTM:

Minute 1:

5 sumo deadlift high pull 95/65# (meant to be done unbroken each round)

5 front squat

5 push press

Minute 2:

Large unbroken set of pullups (7 minimum, perform 2 sets if needed to complete 7+)
Rx+ for chest to bar pullup.

Post Metcon Accessory

MetCon (Checkmark)

Start at 23 minutes on the clock:

7 minutes Alternating OTM:

Flutter kick

Wall sit

*Perform fast transitions and attempt to work as much of the 7 minutes as possible. You will spend 4 minutes on flutters, and only 3 on wall sits.