March 24, 2023

CrossFit – Fri, Mar 24
PBB is this weekend! Saturday and Sunday! Come on out to Pensacola Beach to cheer on Brandy on Saturday. Bekah, Jade, and Bailey on Sunday!!!T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!


A. General

2 rounds

Row 250m / Jog 200m

10 Hanging strict knee raises

B. Mobility

Mini band wall slide ( no foam roller necessary)

10 repetition slow and controlled

C. Specific (Metcon)

2-3 x 4/4 Pistol drill


Beginner: Single leg Squat to a box

Intermediate: Banded pistols, Heel raised pistol

Advanced: Box elevated pistol (higher ROM)

Gymnastics (AMRAP – Reps)

3 rounds

3/3 Rope Rows with feet on bench

1-3 Rope Climb

*3/3 = 3 with Left hand on top, 3 with right hand on top

TC: 10 minutes

Score: Reps of Rope Climb

Scaling Options


3 x 2-3 Lying rope pulls to standing


3/3 Rope Rows

1 Rope Climb or Half rope climb


As written

Metcon (Time)

10 rounds for time

10 Pistols

10 Push press 95/65 lbs

RX+ Weighted pistols @ 16/12KG KB

TC: 15 minutes

KG: 43/30

Score: Time

Scaling Options


7 rounds

10 Pistol onto box

10 Push press @ 45/35lbs


6-10 Assisted pistols

7 Push press @ 95/65


10 rounds

8 Pistols

10 Burpees

Extra Accessory
Core Stability (Checkmark)

4 rounds not for time

50′ Bear crawl Band resisted/partner

30-45 sec Wall facing HS hold