Main – CrossFit


Pause Back Squat (5 Sets of 4)


Metcon (Time)

4 Rounds for Time:

10 Squat Snatch (115/75lbs)

15 Ring Dips

6 Wall Walks

If you are unable to squat snatch, then sub out for power snatches.

Banded ring dips if necessary.

Wall walks start at the bottom of a push up, walk your feet up the wall while holding a hollow body. Ideally the movement goes until your chest, nose, and toes touch the wall. If that’s a bit nerve racking .. only go as high as you’re comfortable.


Clean (Heavy Double)

Chest-To-Bar Pull-ups (See Below:)

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