CrossFit Rigor – CrossFit
Strict Pull Ups (3 attempts )
Push-ups (3 attempts)
Metcon (AMRAP – Rounds and Reps)
B.) 15 min AMRAP w/partner
P1: KB farmer carry (down/back) 3X (1.5/1)
P2: Plank hold
P1: HS walk 15 ft or 3 wall walks
P2: KB front rack hold (1.5/1)
P1: Lunge walk (down/back)
P2: Pull-up hang
*P1 must stop working if
P2 drops out of hold
Both partners do both movements before moving onto the next set of movements.
Scaled for HS Walk: bear crawl down and back 3 times.
Scaled for Pull up hang: holding KBs at your side like a double farmer carry.