200M jog

10 PVC pass throughs

10 PVC around-the-worlds


200M jog

10 Squat2Stand

10 Kickers per leg

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat


Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Overhead Squat for this cycle before we re-test our 5X5.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out safe.


In 4 Min, complete…

400M Run

Max Cals – Ski Erg


Rest 1 Min


Repeat for total of 3 sets


Score = Total Ski Erg Cals

Not much to say about this one; the faster you finish he run, the more time you’ll have to knock out the cals on the ski erg.  Just don’t go full sprint on the run and not be able to put a solid effort on the ski erg.  Find that just-right pace.

Scaling Options:

Run -> 500M Row or .75 mile Echo Bike

No ski erg -> Banded ski erg 2 reps = 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Thread the needle pose – 1 Min per side


Couch Stretch – 1 Min per side


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