Part 1:


Wall Balls (20/14)

Sumo Deadlift High Pulls (95/65)

*12 Minute cap

Part 2:

6 Sets

8 Alternating Lunges (each leg)

*This can be done from rack.  Athlete may choose Front Rack or Overhead.


Classic CrossFit couplet workout in classic CrossFit rep scheme fashion. We are training work capacity here.  Move from one movement to the next and take short breaks.  Slow it down and focus on good movement patterns with the lunges.  Don’t force heavy weights, focus on movement quality.