Wed, Mar 4, 2026 CrossFit
Strength
Strict Press (waves)

1 set of 4 at 60%
1 set of 3 at 65%
1 set of 2 at 70%
2 sets of 1 at 75%+

1 set of 4 as 65%
1 set of 3 at 70%
1 set of 2 at 75%
2 sets of 1 at 80%+

WOD

Chose a gymnastics movement from the following:

2-8 hand stand pushups
1-5 ring muscle ups

Chose a monostructural movement from the following:

15/12 cal row/bike
4-8 shuttle runs

Emom 14
evens: gymnastics movement
odds: monostructural movement

Scaling options:
DB Z press
ring rows
less cals, less shuttle runs
HSPU negatives
low ring MU transitions


Alt choice:
Amrap 14
4 DB Thrusters 50/35 x2, 35/20, 25/158
6 TTB, 6 kipping leg raises, knee raises
24 Double Unders


Today is a day to focus on skill practice and conditioning. If there is skill work you're really wanting to work on mid-open, please feel free to substitute it in.