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 (AMRAP – Rounds)

Kettle Bear AMRAP 4min

3 x Sumo Deadlift (35, 25)

3 x Swing

3 x Goblet Squat

Add 1 each round

Strength & Power Development

Deadlift (10 min work up to Training 1RM, E2M 85%x5,4,3,2,1)


Metcon (3 Rounds for reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 165/115 lbs)

Cash Out