CrossFit Midtown

Heavy wallballs, anyone? 🤗🫠

**For the WOD scale the deadlift to 65% or less of 5RM Deadlift.**
**Rx > 345/235**
This is a weight you could do 15+ reps unbroken. Recommend breaking sets 8-7 or 5-5-5.

Scaling Burpee Pull Ups. Rx = bar above reach
Burpee Pull Up (bar within reach)
Burpee Jumping Pull Up (bar below the wrist)
Burpees + Jumping Pull Ups

**For the WOD scale the deadlift to 65% or less of 5RM Deadlift.**
**Rx > 345/235**
This is a weight you could do 15+ reps unbroken. Recommend breaking sets 8-7 or 5-5-5.

Scaling Burpee Pull Ups. Rx = bar above reach
Burpee Pull Up (bar within reach)
Burpee Jumping Pull Up (bar below the wrist)
Burpees + Jumping Pull Ups (if athlete is using a box so they don’t have to step up each rep)

**Scale Row**
< 2:10 = 500m
< 2:35 = 400m
> 2:35 = 325m

**Scaling Toes To Bar (T2B)**
**(10+ reps unbroken)**
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Heels to 90 (H2N)
Hanging Knee Raise (HKR)
Med Ball Sit Ups (6-20 #) (MBSU)
Straight Leg Raise (SLR)

Can you survive this WOD! Find a partner and "By Strength And Guile" brave the MUTINY together! 💪🌊🏴‍☠️

⚓ MUTINY
“ALL HANDS ON DECK”
Partner WOD
For Time [35min cap]

🚢 PART 1 — BOARD THE SHIP

800m Run Partners Together
8 Forward Rolls
8 Rope Climbs**
30 Sandbag Squats (45/25)

🔥 PART 2 — THE MUTINY

2 Rounds
12 Heavy Sandbag Clean (150/100)
8 Forward Rolls
60-sec Dead Hang

☠️ PART 3 — ESCAPE THE SHIP

3 Rounds
4 Rope Climbs**
8 Forward Rolls
12 Burpees Over Sandbag

🏴‍☠️ PART 4 — FINAL BOSS

40 Heavy Sandbag Squats (150/100)
While Partner Dead Hang
Every time the hanging partner drops:
→ Both partners complete 5 synchronized lateral burpees over sandbag

WOD Motto “By Strength and Guile” if one goes down, both get back up. No one gets left behind. Get off the ship!

**All athletes must wear long socks or shin protection for the rope climbs.

All reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.

Post the time for the WOD. Ex: 31:10 Rx.

**Scale Run** < 2 min
400m < 8 min mile
4/4/3/300m < 10 min mile
300m < 12 min mile
3/3/2/200 < 16 min mile
200m > 16 min mile

Modify
Bike 1.2/1.0km or scaled 900/750m
Row 500/400m

**Scale Box Jumps**
Reduce Height
Step ups
Most important thing about box jumps is successful every rep!

**Scale Shoulder to Overhead**
65% or less 1RM C&J
Rx > 205/145
Select a weight you can do unbroken for 10+ reps.