(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Monday 6/21/21

The Board

The Mobility

The Warm-Up

The Strength

  • We want you to choose a weight you canĀ  cycle through this complex in 0:45 or less, with good form.
  • If you are new to CF, choose the ‘Fit’ track for your strength so you don’t become overwhelmed with the number of movements being asked.


You will first perform an Up Ladder of Thrusters and Bar Hops. The Bar Hop number will remain 16 throughout the entire WOD, while the Thrusters will increase by 1.

  • 1 Thruster, 16 Bar Hops – 2 Thrusters, 16 Bar Hops – – When you reach 8 Thrusters, 16 BH, you will then move to Back Squats and Bar Hops, starting again at 1/16.


Bar Hops

Back Squat (BS)

The Second Strength

The Finisher

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