Main – CrossFit All Levels


Ultimate Stretch (No Measure)

250m row

Inchworm x 10m

Hamstring Stretch x 10m

Quad Stretch x 10m

Walking Lunge x 10m

Reverse Walking Lunge x 10m

Ultimate Stretch x 10m

Punter’s Walk x 10m

Buy In

The Quarter Deck (No Measure)

2 Rounds

30 sec of:

High Knees

Push Ups

Flutter Kicks

Mountain Climbers


1a: Power Clean + Clean (4 sets 75%)

A two rep movement with the power squat from the floor immediately followed by the full Squat Clean. % is based off of Squat Clean. Designed to build confidence in dropping under the bar while building confidence.

1b: Metcon (No Measure)

Rope Climb x 4,3,2,1

3 Rope Pulls as alt. to Rope Climbs

2: Muscle Snatch (65% x 5, 70% x 4, 75% 2×3)

3: Metcon (No Measure)

40:work 20:rest

Hollow Rock or Hold

Plank Hold (push up)

Sit Ups

Plank Hold (side)

Flutter Kicks

Plank Hold (opposite side)

6 inches