CrossFit – Fri, Nov 14
General Warm-up
For time (Time)
3 Clean and Jerks 225/155lbs*
4 Rope Climbs
12 Wall Walks
3 Clean and Jerks 225/155lbs*
5 Rope Climbs
9 Wall Walks
3 Clean and Jerks 225/155lbs*
6 Rope Climbs
6 Wall Walks
*No heavier than 80% 1RM
Feel: Muscle Overload/Gas
Pace: Sustain
Target Score: Sub-16 minutes
Firebreather Score: Sub-12 minutes
Extra Credit (11 Rounds for reps)
EMOM 9 Minutes – Rotate (3 each)
1 – Smooth Set Left Leg Pistols
2 – Smooth Set Right Leg Pistols
3 – Smooth Set Alternating Pistols
Directly into
EMOM 2 Minutes – Rotate (1 each)
1 – Max Left Leg Pistols
2 – Max Right Leg Pistols
Compare to 9/26/25
400m Run or 2:00 Machine
-then-
2 Sets:
10 Plank Transitions
10 Ring Rows
2 Wall Walks*
*Perform a :05-:10 nose and toes hold at the 1/2 way point of each Wall Walk