Tamalpais CrossFit WOD July 13 2026

EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight

GRIZZLY- 3-3-3-4:00 AMRAP
16/20 Calorie Air Bike
20 Dumbbell Alt Snatch 35/50 M25/40
Max Sit Ups
-Rest 1:00 between Sets-

KODIAK-3-3-3-4:00 AMRAP
13/16 Calorie Air Bike
20 Dumbbell Alt Snatch 25/35 M20/30
Max Sit Ups
-Rest 1:00 between Sets-

POLAR- 3-3-3-4:00 AMRAP
10/12 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Wall Jefferson Curl
1:00 Forearm Smash

Optional Fitness: 3 sets @ RPE 8/10
8 Dumbbell Bulgarian Split Squat (each side)
15 Seated Dumbbell Calf Raise