We will announce our top performers from the January Coaches’ Challenge by Wednesday.  Look for the February Challenge to come out tomorrow!


4 Rounds of:

In 4 Min, complete the following

10 HSPUs

20 Ab Mat Sit Ups

100′ Bear Crawl

Max reps – Burpees to a target 6″ above reach


1 Min break between rounds


Score = total Burpees

So, think of this as 4 separate Burpee AMRAPS with a 3-movement buy-in for each.  Try to push through the HSPUs, Sit Ups, and bear crawls so you have as much time as possible for the burpee to target.  Either set the target using a ring on a strap set 6” above your reach, or see if the higher pull up bars are 6” above your reach.  Worse-case, mark a spot on a wall 6” above your reach, and do the burpees right next to the wall, as  you jump, reach over to the side and hit the target.


Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit


Ab Mat Sus -> Feet Anchored


Bear Crawl -> 10 Cal Ski erg+ 20 Air Squats

Cool Down:

Banded Bully Stretch – 2 min per side


Cobra to Downward Dog – X20, slow and controlled

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