The 25

9am at Intuition.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Pass thrus
  • PVC Rack stretch
  • 20 PVC Good Mornings
  • 20 PVC Thrusters

Strength: Front Squats (1s Pause)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×225#
  • 5×235#


4 Rounds

  • 1:00 Slam Balls (25#)
  • 1:00 Shuttle Runs (22′)
  • 1:00 Wall Balls (25#)

For some reason I had 3 rounds in my head so I went unbroken on the 3rd round of wall balls. Then of course I had to do the 4th round unbroken. Guess it worked out because I made both. About 242 reps total. Class was rowing, but I’ve been rowing plenty so substituted the running. Most of the time we have 1:00 of rest between rounds, but not today.


5 Sets

  • 10 T2B
  • 20s Handstand Hold

Bar work has been feeling good lately.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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