The CrossFit Combine – CrossFit

“One of the marvelous things about community is that it enables us to welcome and help people in a way we couldn’t as individuals. When we pool our strength and share the work and responsibility, we can welcome many people, even those in deep distress, and perhaps help them find self-confidence and inner healing.” — Jean Vanier

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Metcon (No Measure)


Strict Muscle Ups/L-Pull-ups/Strict Pull-ups/ Negative Pull-ups


Metcon (Time)

4 Rounds

400m Run

20 Wall Balls 20/14
13 Min Time Cap.

Bulletproof Body

Metcon (No Measure)

20 Min

20 Feet on feet off the plate (Mixing it up with different styles)

10 Tempo split squats (5 down 5 up)

5 Prone Snow Angels/Prone Press outs

5 Calf Raises negatives (1 up 5 down)

Home WOD

4 Rounds

20 High Knees

20 Mountain Climbers

20 Jumping Jacks

* the better the quality the better the workout. This one will burn!

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