Jog 30’ and back x 4

Spider-Man Lunge 30’

Crab walk 30’

Duck Walk 30’

Straight-leg bear crawl 30’

10 Squat2Stands

10 Twisting Push Ups

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups (or ring rows), 5 Kipping Pull Ups (or ring Rows), 1-2 Muscle Ups (or Muscle Up transitions)

Barbell warmup: Perform 2 sets of 5 of empty bar Floor Press


Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ. Last go-around of Floor Press the cycle before we re-test our 5X5.   Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  As stated before, things to remember:  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground!


3 Rounds:

10/8 Cal Row

20 Pull Ups

10/8 Cal Row

10 Muscle Ups (Ring or Bar)

Use that powerful leg drive and hip extension on the row to save your arms.  You’ll need the grip strength in the pull ups and muscle ups.  Quick note:  If you do not have Muscle Ups, do NOT skip this WOD just because the movement is outside of your skill-set.  The beauty of CrossFit is it is Universally Scalable.  Scaling is how we start to add new movements into our tool bag. Use the scaling options we give, or if you need more, put a comment on the web page, put a comment on our Facebook post, email a coach, etc…

Scaling Options:

If no rower – 10/8 Sumo Deadlift High Pull (95/65), 1 rep per Cal

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

Muscle Ups -> Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Ups -> Muscle Up Transitions -> 10 ring dips/10 pull ups

Cool Down:

Scorpion Hold – 1  Min per side


Kneeling Lat Stretch – 1 Min per side

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