Evolution A:

Every 2:00 for 16:00 (8 Rounds)

Tempo Front Squat, 4 Repetitions (5 second descent / 1 second hold bottom position)

Rest as needed then,

Evolution B:

One “Sprint Round”
Row 500 Meters
Wallball shots, 30 Repetitions (20lb. / 14lb.)
Strict Pull-up, 10 Repetitions 

Note: Athletes can pick their weight on the Front Squat and either maintain or increase the load. We will record the most weight lifted while maintaining the tempo. Barbells start on the ground (no racks). 

Three Warriors!


Thursday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Krav Maga (5:30PM – 6:15PM)


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