CrossFit Magnolia – CrossFit

Box squats (4×6, same weight all 4 rounds)

Metcon (AMRAP – Rounds and Reps)

12 min amrap:


GHD sit-ups

ring dips

*after each round, do 20 double-unders
Scale GHD with DB weighted sit-ups (AHAP).

If you can’t do a weighted sit-up with an 8# DB, then do PVC sit-ups.

If you can’t do PVC sit-ups, do regular sit-ups.

Scale ring dips with (2) 30′ boxes, not with bands, especially if you cannot hold yourself up in the locked-out position on the rings.