March 25, 2023

CrossFit – Sat, Mar 25
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 sets

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 btn snatch thrusters

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

C. Specific

10 Banded OH squats

10 Scap pulls

10 Beat swings


3 sets

Snatch high pull + Snatch + 3 OHS@Ascending

Metcon (Time)

6 rounds for time

10 Overhead squats 135/95lbs

20 TTB

40/36 Cal Row

TC: 26 minutes

KG: 60/43

Score: Time

Scaling Options


8 Overhead Squat @ empty bar/light

16 Hanging knee raises

32/28 Cal Row


10 overhead squats @ 95/65lbs

15-20 Swinging leg raises

40/36 Cal row


5 rounds For time

10 OHS @ 135 lbs

20 GHD sit-ups

40 Bar facing burpees


Teams of 3

8000m Row

Partners must switch every time they perform 1 round of

10 Overhead Squats 135/95lbs

20 TTB

TC: 40 Minutes

KG: 60/43

Score: Time & Rounds

Partner 1 starts on the row, while Partner 2 performs a round and partner 3 rests. Once partner 2 has competed his round, he will move onto the rower, partner 3 will perform his/her round and partner 1 (coming off the rower) will rest.

Extra Accessory
Core (Checkmark)

3 sets

10 Psoas march

20 Hip extension on GHD @bodyweight*

Rest 60 seconds between sets