Forge Ahead.

A. Not For Time:
1-Rep Squat Matrix
5/5 Strict Convict Pull-Ups
2 Wall-Walks

1/1 Single-Arm Dumbbell Thruster Matrix
10 Butterfly Pull-Ups
20 Russian Swings (Heavy)

10/10 Single-Arm Dumbbell Hang Squat Clean (Heavy)
10 Chest-to-Bar Pull-Ups
5/5 Single-Arm Dumbbell Row (Heavy)

B. 21-15-9 Reps for Time:
Hang Squat Cleans @ 115/75#
Chest-to-Bar Pull-Ups


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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