Alright let’s get back to some barbell! We’ll start with a Friday push/pull pump session and then get on to a barbell based metcon.

Hey! Check out the CrossFit games workouts on the CrossFit website. Cool stuff! We might be trying to a hit a modified version of some of those workouts in the following weeks so stay tuned!

Lastly, remember the new Friday schedule starts tomorrow. There will be no 6:45am on Fridays. Come on in and say hello to Coach Jamie at 5:30am. But try to reserve early! Thanks.

Part A

4 Rounds

12 Cal Bike

8 Banded face pulls

4 Burpee Box Jumps

Part B

Setup and let’s try to move quickly through this. Go right from bench to ring row. The weight should be something a little heavier than when we do our 100 Bench routine. Something like a 12 rep max. If you do go heavy like that, rest 30 seconds after ring rows before getting back to the bench. If you have to break it up, it’s okay.


Bench Press


Ring Row


Part C

AMRAP 12 Minutes

2’s, 4’s, 6’s, 8’s . . .

Hang Power Cleans 135/95


Box Jump Overs 24″/20″

Performance: 115/80

Fitness: 95/65, Ring Rows, 20″/11″

If you have pullups, but can only do a few, or singles, try them until you get to the higher numbers and then you can switch to a band or rings.