Main – CrossFit


Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

15 Push ups

15 Ring Rows


A): Front Squat (60/70/80%x3+; E2M )

B): Weighted Dips (3×3 @ a 5RM int.; 1×3+ @ BW or Lighter Int.; )

First 3 sets, choose a weight or bands that would be a 5rm. Last set, go to BW or a little more band, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!


C): Metcon (Time)

For Time:


Push Jerk 115/80#

Push ups

Strength Accessory

Metcon (Weight)


A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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