“Got Gymnastics?”

Pick your AMRAP Evolution based on Gymnastic Capacity. Minimal scaling encouraged.

Evolution A:

As Many Rounds As Possible in 20:00 of,
1 No Leg Rope Climb
10 Ring Dips
20 Single Leg Squats – Alternating Legs (10 Each Leg)
30 Second Gymnastic Tuck on Parallel Bar
40 Double Unders

Evolution B:

As Many Rounds As Possible in 20:00 of,
1 Rope Climb (Legs OK)
5 Bar Dips
10 Parallel Bar Pas Throughs
50 Weighted Jumps

Note: On todays workout, Athletes may choose their evolution. Within the evolution, minimal scaling is encouraged. Advanced Athletes should attempt Evolution A, even if fewer overall rounds are accomplished.


12:00 PM Crew is getting STRONG!


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Note: Today our Light workout will be HQ programming with modifications as needed.

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)

Note: Please bring a towel and dry sweatshirt to Krav Maga!


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