CrossFit – Sat, Jan 7


In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th

CrossFit Metric – CrossFit

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A. General

2 rnds

Shuttle run or circle run in the gym


10 inchworm push ups

10 Jumping knee tucks

B. Specific

10 Empty bar glute bridge floor press

10 Empty bar RDL

5 bounces + 3 box jumps

Ramp up deadlift and setup workout


A2: “McGhee” Team Version (AMRAP – Rounds and Reps)

Team workout (in pairs)


While Partner 1 performs

3 rounds of:

5 Deadlifts (275/185)

13 Push-Ups

9 Box Jumps (24/20)

partner 2 must perform

50/42Calorie row
Partners cannot both be resting. If athletes finish before their partners, the athlete resting must keep doing the same movements as before (ex back to deadlifts or keep rowing).

Athletes with the most rounds and least burpees win.

Scaling Options


5 Deadlifts (135/95 lb)

7 BoxPush-Ups

5 Box Jumps (20/plate in)


5 Deadlifts (225/155 lb)

7 Push-Ups

9 Box Jumps (24/20 in)

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