Tamalpais CrossFit WOD January 20 2026

GRIZZLY– As few sets as possible to finish
(max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
80/100 Calorie Row
-rest 2:00 between sets-

KODIAK– As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
64/80 Calorie Row
-rest 2:00 between sets-

POLAR– As few sets as possible to finish:
AMRAP 2:00
50 Sprawls
40/50 Calorie Row
-rest 2:00 between sets-

GYMNASTICS-CHEST TO BAR PULL-UPS /BAR MUSCLE-UPS
Level 1: 9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles
Level 2: 9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3: Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality
technique, stop. Max amount: 15 reps)
– Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)

MOBILITY- 3-5 minutes of easy cardio
1-3 minutes of Hamstring Foam Roll
1:00 Pigeon Stretch (each leg).