CF-Style
PX5 WOD – Engine & Grit
PART 1 — ENGINE
For time (15 min cap):
3 rounds:
200 m Run
12 Alternating DB Snatches (22.5/15 kg)
Directly into 10-8-6 reps of:
Thrusters (60/40 kg)
Bar Muscle-Ups (RX)
REST 4:00
PART 2 — GRIP & SHOULDERS
For time (15 min cap):
200 m Farmer's Walk
DB (22.5/15 kg) + KB (28/20 kg)
Then 20-15-10 reps of:
KB Swings (24/16 kg)
HSPU
Then another 200 m Farmer's Walk
DB (22.5/15 kg) + KB (28/20 kg)
REST 4:00
PART 3 — THE FINISHER
For time (15 min cap):
Deadlift + Burpee Ladder
10 Deadlifts (100/70 kg)
20 Burpees
8 Deadlifts (100/70 kg)
16 Burpees
6 Deadlifts (100/70 kg)
12 Burpees
Finally, 3 rounds:
30 DU
12 Alternating DB Snatches (22.5/15 kg)
Maximum workout clock: 53 minutes, including both 4-minute rests and all three 15-minute caps.
Coach’s note: RX+: On the 6-rep round, perform Ring Muscle-Ups instead of Bar Muscle-Ups. Scaled option 1: Chest-to-Bar Pull-Ups — 12-10-8 reps. Scaled option 2: Pull-Ups or Ring Rows — 15-12-9 reps, plus 10 Push-Ups after each round.
Barbell: L3: 50/35 L2: 40/30 L2:30/25 L1: 20/15
Loved it2
Hard WOD2
Crazy3
Lungs on fire1
Dead4
A. Engine
For time, cap 15 min
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B. Grip & Shoulders
For time, cap 15 min
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C. Finisher
For time, cap 15 min
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From the gym
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