Warm-up & Mobility: 15 Minutes

Strength: 1RM Squat (for newer athletes work to a heavy triple)

Conditioning: “CFJC Benchmark” (Level II Athlete Test)

  • Run 400 (once)

then, 3 Rounds of –

  • 5 Pull-ups
  • 10 Burpees
  • 10 KB Swing (24/16k)

Athletes should make it their goal to complete this WOD as prescribed in less than 6:00 (Men) /  6:45 (Women).

Click here to sign up for today’s class.


“Strong Mom” Randi approves of her 235# squat PR today! “Thanks Lara Bar, you’re the best”! 
-disclaimer: some endorsements in this post may have been embellished for dramatic purposes…