Friday, May 14th 2021

14. Mai 2021


CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30sec Bike/Row/Run

10 Banded T pull aparts

B. Mobility

Push-up plank to shoulder extension on parallette or boxes

10 repetitions

C. Specific

2 sets

5 Scap pulls

5 Scap pushes

5 hand release push-ups

5 Inch worms


A: J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Score: Time

TC: 12mins

Scaling options



Seated Single DB press*

Bench dips

Hand elevated or Kneeling Push-ups

*One hand on each head of the DB and press one DB with both hands from shoulders to lockout.



HSPU / Feet elevated piked hspu

Ring dips / Feet supported ring dips



Strict JT


Strict HSPU

Strict Ring dips


Rest 1:1

Repeat kipping style


B: Metcon (Distance)

Running session

Warm-up: 3 minutes light jog

5 rounds

1 minute @RPE 5

1 minute @RPE 7

1 minute @RPE 9

Cool down: 3minutes light jog
Score: total distance covered in the 15mins

TC: 21mins

Scaling options


Warm-up: 3 minutes light jog

*Max distance in 15mins

Run 200ms/Walk 200m

Cool down: 3minutes light jog


As written


Warm-up: 3 minutes light jog

Main sets:

8 rounds

1 minute @60%

1 minute @70%

1 minute @75%

1 minute @80%

Cool down: 3 minutes light jog

Extra Accessory

Metcon (Weight)

Bottom up KB Carry

Accumulate 200’ with mod-heavy KB

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