5×5 Wallwalks (Open standards)
-if modifying wallwalks do 5×10 of hardest progressions
For Score:
3min AMRAP:
20/15 Cal AB
30 Wallballs (20/14)
20 Burpees
-1min Rest
3min AMRAP:
20/15 cal AB
30 Wallballs (20/14)
20 Burpees
-2min Rest
For time:
20/15 Cal AB
30 Wallballs (20/14)
20 Burpees
*10min Cap
*2 scores total reps and Final Time
21min Alt. EMOM
-30 DU
-3 Squat Snatch (155/105)
-10 Pull ups
*Modify as Needed
5RFT:
15/12 Cal AB
8 T2B
6 Deadlifts (315/225)
**15min Cap
14 Alt EMOM
-1 Power Clean + 1 Front Squat + 1 Jerk
-6 Bar Facing Burpees
*May add weight to the complex every 2 sets (RPE 6-9)
For Score:
2 Rounds of:
4min Max Cal AB
4min AMRAP:
32 DU
8 KB Swings (53/35)
4min Max Cal Row
No rest in between AMRAPs, total score is calories + Reps. 24mins total working time
CrossFIt North Charleston 