1 Min Row (easy pace)

10 Cherry Pickers

10 Iron Cross

1 Min Ski Erg (med pace)

10 Kickers per leg

30-sec Row sprint

30 sec Thoracic Wall Stretch – see video below, courtesy of Chelsea Lowenstein

10 Thread-the-needle

Barbell warmup:With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts


Sumo Deadlift


Increase weight ea set

Compare to 8Sept2022

Video courtesy of The Barbell Brigade.

We finish our re-test week with our 5X5 on Sumo Deadlifts.  Been saying it all week, but if you hit Sumo Deadlifts every time we had them programmed over the last 9 weeks, you will see an increase in strength.  Keep your form on point and move some weight!!!


21-15-9 Cals For Time:

Ski Erg


Video courtesy of CrossFit HQ.

With a descending number of cals every round, this WOD should allow you to go full-send each round!

Scaling Options:

If no ski erg available -> banded ski erg

Video courtesy of KIS Fitness

Cool Down:

Iron Cross – 2 min per leg


Banded Hamstring Stretch – 1 Min per side

Video courtesy of MoveSkill


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