Strength: Back Squat, 10-1 Ladder, For Time, 55% (10 Min Cap)

WOD: Every 3 Min For 21 Min

  • 15 Thrusters (75/45) *Meant to be done unbroken
  • 10 Pull Ups (Meant to be as Strict as possible)
  • 5 Lateral Bar Over Burpees (meant to be Fast)
    • Rest remainder of 3 minutes

(Always start a new round every 3rd minute, even if you didn’t complete the burpees)

Shoutouts: None

Box News:

Schedule News:

IMG_7881 IMG_5405 IMG_5287


CrossFit Members Get 10% Off Nick’s Sticks