Around 11am.


  • 20 PVC Passes
  • 2×10 PVC Shrugs
  • 4×10 Calf Raises
  • 2×10 Kip Swings
  • 200m TrueForm Run
  • 50 Lateral Hops
  • 20 Jump Rope


15:00 AMRAP

  • 50 Jump Rope
  • 10 Pull-ups
  • 10 DB Step-ups (24”, 25# DBs)
  • 10 DB Push-ups

I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61


3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

We cut back from four rounds to get going with our day. Took me 4:02.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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