Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Rib Mobilization, Squat Dislocates, Single Leg Flexion

Strength & Skill

Pick either PP or PJ. Work at the movement you’re weak on. If you don’t know which one to work, ask a coach.

1.: Push Press ([7.5.3] 5-5-5-3-3)

2.: Push Jerk ([7.5.3] 5-5-5-3-3)


Metcon (AMRAP – Rounds and Reps)


Max rounds in 3 minutes of:

3 x Snatch Pulls

3 x Hang Power Snatch

3 x Overhead Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Bar Weight:

Rx- M 115# / F 85#

Scaled- M 85# / F 55#

Cash Out

Hello Dollys (140 Reps.)