Wear clothes you don't mind getting dirty, if you are flipping tires properly you should get a little dirty :)

Backsquat 5x5 building


Fight Gone Bad Strongman Medley

With a continuously running clock, one minute at each station

Tire flips

Sled pull, four points crawl 360/270

Axle clean and jerk 165/115

Slamball belly carry 100/80

Farmer carry 135 farmer handle/70 kettlebell each hand

L1- Scale weights appropriately


Comp/strength HW

Strict press 5x5 across

3x Max effort chin over bar hang



Thruster 135/95




CrossFit Journal: The Performance-Based Lifestyle Resource