Main – CrossFit

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Main WOD

M-1: GPP rope/DU/T2B (No Measure)

3 sets not for time of

1-2 rope climbs 20/15′

30-40 DUs

12-15 T2B

M-2: Back Squat (“Conga” style…build to a heavy triple in 20 min)

M-3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Competition WOD

C-1: Metcon (No Measure)

3 sets not for time

8-10 ring dips ( depth and lockout)

10-12 alt pistols

3-6 bar MU

C-2 : Metcon (AMRAP – Rounds and Reps)

Working at 75%-ish

Focus on breathing and fluid movement

AMRAP 16 of

20 KB sw 53/35

15 C2B pull ups (BF practice)

10 HSPU 2″ deficit

20 cal row

“Rest” b/t movements

C-3: Back Squat (Build to a heavy triple in 20 min)


S-: Metcon (Weight)






55% 2xAMRAP; rest 2-3 minutes


Single Arm DB press

3×20; rest 60 seconds

*all 20 reps on 1 arm before switching sides


L-Pull-Ups 5×3 @40X0; rest 2 minutes

PERFECT reps, if you cannot do L-Pull-Ups complete perfect strict Pull-Ups or Banded if needed, pay attention to the tempo!!!!!!!


DB External Rotations 3×12 @40X0; rest 60

5-12lbs DB

Categories: WOD

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