21min. EMOM:
Min. 1) 15/12 Cal Row or Bike or Run 200m
Min. 2) 15 Wall Balls 20/14
Min. 3) 3 Push Jerks

*Climbing on the push jerks. Start at something medium effort and start to build a little each round or every other round. Split jerks are also permitted.

*The open workout is tomorrow so I don’t recommend it, but if you want to make this really hard, you can do 20/15 Cals on the row.

B.) Optional Accessory Work:
3-4 Rounds: (depends how much time you have)
200m Farmer Carry 70/53lb KBs
1min. Plank with 45/25lb Plate*No Rest at any point. Walk on the farmer walks, no running.


Get as far as possible in 35min…

2 Rounds:
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run

* When you finish, go back through AGAIN the second round is 12 Burpees instead of Run.

This workout looks SO FUN! Enjoy and don’t forget it’s 2 ROUNDS!


1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.