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Warm Up

2 Rounds: 20 PVC Front Rack Duck Walk Steps, 10 Strict Pull Ups, Run 200m

Take the duck walk steps nice and slow to help loosen up your hips. The weight of the PVC pipe should force you to drive your elbows and chest up tall to even possibly get your elbows around the PVC pipe.

Mobility Recommendation: Barbell Front Rack Mob 2:00, or Lat Smash, 1:30/side


Squat Clean: 3-3-3-3-3

The squat clean work for the day is designed to be drop and reset singles. We are not looking to find a 3RM squat clean, but instead quality, heavy triples. These can be successfully done between roughly 65-80% of your 1RM clean, give or take.


AMRAP 8 Minutes: 4 Hang Squat Cleans (135/95), 6 Lateral Burpees over the bar, 8 Toes To Bar

This piece will be very grippy. We want the hang squat cleans to unbroken every round and toes to bar should never be more 2 sets. Try to accomplish 1 round every 60-90 seconds.

Pistol Practice!



Warm Up

Move Steadily Through: 10 Leg Swings Per Leg Per Direction, 25m Butt Kicks, 25m High Knees, 25 Air Squats, Run 400m

Swing each leg front to back for 10 and then side to side for 10 for a grand total of 40 leg swings. With the butt kicks, you should be “grabbing pavement,” actively pulling the ground to activate your hamstrings.

Mobility Recommendation: Calf/Achilles Smash 2:00/side


“Kelly,” 5 RFT: 400m Run, 30 Box Jumps (24/20), 30 Wall Balls (20/14)

Kelly is one of the longer CrossFit benchmarks that is a great test of pacing and sustained effort. Time domain for this piece is 22 – 30 minutes with a recommended 30 minute cap. Be very mindful of the total volume of box jumps and wallballs and scale reps/weight/height accordingly (something like 20/20 of each may be more appropriate for many).


GHD Sit Ups: 3 x 10-20

Coaches pick the volume. This piece may be difficult to do well after Kelly, so if you do not train these regularly start with a shorter ROM and lower volume.

Pistol Practice!