December 8, 2022

Scarlet Oak

View the Workout See the Whiteboard

Skill/Strength:
Death by Burpee Box Jumps 24/20”
Min 1: 1 Burpee box jump
Min 2: 2 Burpee box jump

Metcon:
For time
40 Thrusters 95/65lbs
40 Power Cleans 95/65lbs
40 Shoulder-to-Overheads 95/65lbs
40 Thrusters 95/65lbs
10 min cap

Accessory Work:
2 rounds for quality of
12 Med Ball GHD Sit-ups, pick load
Parallette L-Sit Hold, 30 secs
9 Med Ball GHD Sit-ups, pick load
Parallette L-Sit Hold, 30 secs
6 Med Ball GHD Sit-ups, pick load
Parallette L-Sit Hold, 30 secs

Mobility:
2 min Quad smash each side
2 min trap smash

CrossFit Class Memberships

Check out our programs

Dropping In?

Here's the rundown

Don't Need Classes, Just a Place to Lift?

See our Unlimited Open Gym and Personal Training options

Find Us

Get directions to the gym