Tamalpais CrossFit WOD June 9 2026

Strict Pull Ups-
LEVEL 1
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
LEVEL 2
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
LEVEL 3
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up

GRIZZLY- 16:00 AMRAP
13/16 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 125/185 M90/140

KODIAK-16:00 AMRAP
11/14 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks 105/155 M80/115

POLAR- 16:00 AMRAP
8/10 Calorie Row
6 Sprawls
4 Dumbbell Clean and Jerks (light)

MOBILITY 3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch

Optional Accessory: 3-4 sets
10 Ring Push Ups (or go to RPE 8/10 – leaving 2 reps in the tank each set)
10 Dumbbell Rollovers @ RPE 8/10
-rest 1:30-2:00 between sets-