Tamalpais CrossFit March 27 2026

RING MUSCLE-UPS-
Level 1: 9 Min AMRAP
Min 1: 6- 9 Bandy Pull Ups
Min2: 6-9 Box Dips or Bandy Dips
Min 3: Rest

Level 2: 9 Min AMRAP
Min 1: 3-6 Ring Kips to Hip
Min2: 3-6 Ring Dips
Min 3: Rest

Level 3: 9min AMRAP:
2/4 Ring Muscle Ups
6/8 calorie Row
36 Double Unders

GRIZZLY– For time: CFQF- WOD 1
10 50-foot shuttle runs
20 overhead squats- 80/115 M55/75
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats
10 50-foot shuttle runs

KODIAK-Barbell is 65/96 M45/65

POLAR– 7 50-foot shuttle runs or 400 M Row
20 Goblet Squats
20 Sprawls
Rest 1 minute
20 Sprawls
20 Goblet Squats
7 50-foot shuttle runs or 400 M Row

MOBILITY– 1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch