Strength & Accessory


Every 90 sec for 9 Min, alternating:

A) 10 Barbell Curl

B) 10 V-Press, dumbbell or kettlebell


**Description: sit down on the floor, legs in position to make a V in front of you with your knees locked out.  10 reps each arm, one arm at a time.  




Every 90 seconds for 9 min, alternating:

5 Push Press, building to a moderately heavy weight (85% ish)

**record all sets

5-10 Strict pullups

**L1: with assistance/ L3: 5 bar muscle ups + 5 strict pullups




8 min AMRAP

10 1-for-2 Wallball @ 20/14

10 KB Swing @ 55/35


Description of “1-for-2” wall ball: 2 squats with the ball, then 1 throw.  It is not the traditional “2for1”


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