Main – CrossFit All Levels


The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

Metcon (Time)

“The Hail Mary”

3 Rounds

7 cal row

7x Box Jumps

7x Wall Ball 16/10
Team of 3 starts at the rowers lined up at starting line infront of the coaches desk sprint to the jump box in the middle of the room followed by a sprint to the wall return sprint length of the room to tag next team member waiting on the rower.

Strength & Power Development

Back Squat (Work up to 85% in 10min: 3 x Max Sets 2 min rest)


Metcon (Time)

5 Rounds for Time

5 x Wall Climb

10 x Toes to Bar

15 x Box Jumps
Modifications for Wall Climb

1st level 30 sec static Hold

2nd Level Wall Climb = 5 Push Ups