hands

No Shame in Scaling

Scaling a WOD means you are either going less on a weight or modifying a movement(ie. jumping pull ups instead of kipping). Theres no reason to be ashamed or feel bad if you cannot complete a WOD as prescribed. Everyone comes in to CrossFit at different levels and everyone advances at different rates. Do the best you can at any moment and you will receive the intended benefit.

A) Back squats

8@ 45%
5@ 55%
3@ 60%
3@ 70%
3@ 80%
AMRAP @ 90%

B) 10 minute AMRAP
3 deadlif 155/115
6 hang squat clean 155/115
9 push jerk 155/115