Don’t forget, the 2021 CrossFit Worldwide Open begins March 11th!  Click on the above pick (courtesy of the CrossFit Games) to learn more.


500M row

10 Bow2 Bends

10 Squat to Stands

10 Cossack Squats

10 Spiderman Lunges

10 Kneeling Lat Stretch

5 med ball deadlifts

5 med ball squats

5 wall ball shots

On Rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups



From 0:00 – 8:00:

75 Wall Balls (20/14)

500M Row

25 Pull Ups


From 8:00 – 16:00:

50 Wall Balls

500M Row

50 Pull Ups


From 16:00 – 24:00:

25 Wall Balls

500M Row

75 Pull Ups


*Complete all the work in the allotted time, rest the remainder of time until the next work period


If no rower -30 Sumo Deadlift High Pulls (95/65) per round

Think of these as three separate WODs that each need to be finished in under 8 Minutes.  The faster you go, the more rest between WODs you will have. On the wall balls and pull ups, stick with manageable chunks.  This means, don’t hit failure on the movement (especially pull ups).  Hitting failure will mean it will take the body longer to recover enough to jump back in.  The row pace should be at about 90% effort.  Fast enough to get done in a good time (2 -2:20) but not so fast that you are out of breath coming off the rower.


Scaling Options:

Med ball weight -> 14/10 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Child’s Pose – 1 Min

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