Wednesday 3-6

Warm Up

2x Gym Lengths of each:
Walking High Knees
Walking Butt Kicks
Jogging High Knees
Jogging Butt Kicks
Toy Soldiers

Junkyard Dog

Skill (Performance and Fitness Classes)

Spend 15 minutes learning or practicing rope climbs


CrossFit Performance
15 minute AMRAP
1 Rope Climb
5 Deadlifts @ 75% of 1RM
7 Box Jumps (30/24″)
9 Pullups

CrossFit Fitness
10 Minute AMRAP
5 Bodyweight Deadlifts
7 Box Jumps (24/20″)
9 Pullups


Athlete’s Choice