Metcon

Wednesday, June 18, 2025

Westbound CrossFit (Coach Ryley)

1730

Warm Up

Jogging

Ring Rows

Wall Balls

Conditioning

Conditioning:

 Every 5:00 x 4 Rounds

 32 Wall Balls (20/14)

 16 Pull-Ups

 12 Box Jump Overs (24/20)

Score each round. Work time should be ~2:00-2:30 per effort. If you're over 3:00, reduce reps.

I scaled this to

15 WBS (14#)

9 Jumping Pull-Ups

8 Box Jump Overs (20")

2:03

2:05

2:13

2:18

I felt like I was moving well and should have came out with 18 or 21 WBS and this would have been a perfect workout