200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 Cossack Squats

10 Huggers

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warm-up: With an empty barbell, complete 5 reps of: Good mornings, back squat, elbow rotations, front squat


Front Squat


Increase weight ea set

Compare to 22 Oct

Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 on Front Squats.  Elbow high and a tight core will make these go better than you did on 22Oct.  Keep the legs pistoning through each and every rep!


5 Rounds:

15 Pull Ups

50′ Plate OH Walking Lunge (45/25)


Time Cap: 15 Min

Video courtesy of Catalyst Athletics. If you do the quick math, the goal should be 3 minutes or less per round to get through this WOD in the time cap.  Make the pull ups as efficient as you can to string as many unbroken as possible. For the Plate OH walking lunge, mark off a 25’ space.  Lunge 25’ and turn around and lunge back.  Keep the core tight and continually reach up to keep the arms locked out and shoulders engaged

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows

Plate weight -> 35/15 -> 25/10 -> as needed

Cool Down:

Overhead thoracic extension mobility – 3 Min

Video courtesy of Power Monkey Fitness


Kneeling Lat Stretch – 1 Min per side

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