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CrossFit Rectify – CrossFit


2 Minutes run, row, or bike @ 50% effort

2 Rounds:

10 Air squats

10 Push-ups

10 Sit-ups

10 OHS with pipe

Overhead Squat

20 Minutes to build to 1 RM overhead squat.

Jerk from the rack.

Wear a belt. Warm up starting around 60% of 1 RM.

Metcon (Time)

Partner WOD

Chipper Style

P1 completes the reps of the movement and moves to the next movement which is when P2 can begin the movement P1 just completed.

Partners CANNOT pass each other. Partners cannot be working on the same movement at the same time.

30 Wallball shots

30 Chest to bar pull-ups

30 Single dumbbell front squat

30 1-armed dumbbell snatch (alternating arms)


Scale weight and movement as needed!

Cool Down

Coach’s choice!

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