Wednesday January 26th

20 Banded Good Mornings
20 Banded Pull Aparts
3 Rounds
Row 150m
10 Hang Squat Clean & Split Jerks*
5 Strict Pull Ups

Take the next 15 minutes to work on your clean and split jerk



With a partner, alternating full rounds*
AMRAP 30 Minutes
Row 300m
2 Squat Clean and Split Jerk @ 70-80% 1RM
1 Rope Climb
*The first 15 minutes are performed as written. The second 15 minutes are performed in reverse order. Weights may change from round to round as needed. If an athlete is in the middle of a round at the 15:00 mark, complete that round and then reverse order beginning on the next round.

Feel: Gas

Pacing: Reach

Target Score: 5 Rounds for both partners

Firebreather Score: 6 Rounds for both partners


  • Rowing: Should not exceed 90 seconds in any round for anyone.
  • Squat Clean and Jerk: modify movement to a power variant only for injury purposes, otherwise reduce the percentage and work on familiarity with the full clean and jerk.
  • Rope Climb: Climb as high as possible, climb from supine or 4 strict pull ups = 1 climb

Coach Focus: Classic CrossFit triplet that encompasses all modalities in our sport means we are working on that well-rounded fitness! Athletes should row at a pace that challenges them but does not impede their ability to lift to the best of their ability. Goal is for the round to not exceed 3:00 at any point, but should be closer to 2:00.