Scaling, scaling, scaling! Remember guys, we’re gonna modify this workout to fit 1) your specific physical needs, 2) any orthopedic needs you have, and 3) any training goals you have too! Lighter KB’s, different pull-ups, biking instead of running etc. etc. Your coaches whole mission in their gym life is to get you as fit as possible, which means changing things so that you can do really well, and try really hard at this workout! It’s not easy to do CrossFit, and it’s not easy to be a coach for it, lots of things to do and many ways to help people get better, let us help you!

The Workout:


3 rounds for time of:

400m Run
21 KB Swings 53/35
12 Pull Ups