Tamalpais CrossFit WOD November 21 2025

GRIZZLY– 7:00 AMRAP
3 Squat Cleans 105/155 M80/115
5 Burpee Pull Ups

KODIAK-7:00 AMRAP
3 Squat Cleans 95/135 M75/105
4 Burpee Pull Ups

POLAR– 7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups

GYMNASTICS – HANDSTAND/GRIP (WEEK 4) 8-minute EMOM:
Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice
Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice

MOBILITY 1 Minute BB Forearm Stretch
1 Minute Cat Cow
2x 1 Minute Pec Stretch