Metcon

Wednesday, January 7, 2026

Westbound CrossFit - Coach Ryley

1630 - 12 of us

Warm Up

5-5-5 squat (normal, wide, narrow)

Inchworm

Bend and Bow

Ring Row

Zombie Squat

Front Squat

Deadlift

Pull-up Prep

Conditioning

Every 5:00 x 5 sets

20 Front Squat

20 Bar facing Burpee

20 Deadlift 

20 Pull Up

75/55lb. 

Goal: Sub 3:45 each round 

*Score is slowest round

Intermediate: 15 reps of each movement, 65/45lb., banded or jumping pull up

Baseline: 12 reps of each movement, 35/15lb., leg supported pull up or ring rows.

I scaled this aggressively to 10 reps of each movement and was still on the struggle bus.  I also lightened the load to 55 pounds, substituted ring rows and abandoned a 2 foot take off the last two sets of burpees.

Round 1 - 3:04

Round 2 - 3:08

Round 3 - 3:22

Round 4 - 3:19

Round 5 - 3:29

I am actually pleased that I kept going and moving.