Get Fit with CrossFit Fort Walton Beach

---

6/1/2026

Strength I

For load:

Snatch:

5 reps x 2 sets at 50-60%

4 reps x 3 sets at 60-70%

3 reps x 2 sets at 65-75%

Rx

4 x AMRAP 3:

21 AbMat sit-ups

15 box jump-overs (20/24 in)

9 squat cleans (95/135 lb)

Max toes-to-bars in remaining time

– Rest 3:00 between AMRAPs.

Intermediate

4 x AMRAP 3:

21 AbMat sit-ups

15 box jump-overs (16/20 in)

9 squat cleans (65/95 lb)

Max toes-to-bars in remaining time

– Rest 3:00 between AMRAPs.

Beginner

4 x AMRAP 3:

12 AbMat sit-ups

9 box jump-overs (12/16 in)

6 squat cleans (35/45 lb)

Max plank hold in remaining time

– Rest 3:00 between AMRAPs.

– Every :05 of plank hold is 1 rep.

Skill Work

Rest

6/2/2026

Rx

For time:

1,000-m run

200-m row

800-m run

400-m row

600-m run

600-m row

400-m run

800-m row

200-m run

1,000-m row

Intermediate

Same as Rx’d

Beginner

For time:

800-m run

200-m row

600-m run

400-m row

400-m run

600-m row

200-m run

800-m row

 6/3/2026

Skill Work

Pre-workout strength

Every 3:00 x 5 sets:

5 push presses

– Build in load.

Rx

AMRAP 7:

1-2-3-4-5, etc.

Strict pull-ups

Push presses (105/155 lb)

Intermediate

AMRAP 7:

1-2-3-4-5, etc.

Strict pull-ups

Push presses (65/95 lb)

Beginner

AMRAP 7:

1-2-3-4-5, etc.

Ring rows

Push presses (35/45 lb)

Strength III

For time:

400-meter sled drag (25/45 lb)

 6/4/2026

Skill Work

Pre-workout skill

4 rounds:

:10 heavy or high wall-ball shots

:20 rest

:10 triple-unders

:20 rest

– Use a 20/30-lb ball or throw to a 10/11-ft target.

Rx

3 rounds for time:

30 wall-ball shots (14/20 lb)

90 double-unders

Intermediate

3 rounds for time:

30 wall-ball shots (10/14 lb)

45 double-unders

Beginner

3 rounds for time:

15 wall-ball shots (10/14 lb)

90 single-unders

6/5/2026

Rx

For time:

6 rope climbs (15/15 ft)

6 DB farmers carry shuttles (50/70 lb)

21 DB deadlifts (50/70 lb)

21-cal bike

4 rope climbs

4 DB farmers carry shuttles

15 DB deadlifts

15-cal bike

2 rope climbs

2 DB farmers carry shuttles

9 DB deadlifts

9-cal bike

— Use two dumbbells.

— 1 shuttle is 25 ft down and back.

Intermediate

For time:

4 rope climbs (12/12 ft)

4 DB farmers carry shuttles (35/50 lb)

21 DB deadlifts (35/50 lb)

21-cal bike

3 rope climbs

3 DB farmers carry shuttles

15 DB deadlifts

15-cal bike

2 rope climbs

2 DB farmers carry shuttles

9 DB deadlifts

9-cal bike

— Use two dumbbells.

— 1 shuttle is 25 ft down and back.

Beginner

For time:

3 lying pull-to-stands

3 DB farmers carry shuttles (15/25 lb)

15 DB deadlifts (15/25 lb)

15-cal bike

2 lying pull-to-stands

2 DB farmers carry shuttles

12 DB deadlifts

12-cal bike

1 lying pull-to-stands

1 DB farmers carry shuttles

9 DB deadlifts

9-cal bike

— Use two dumbbells.

— 1 shuttle is 25 ft down and back. lb)

Strength II

For load:

Bench press

10-8-8-6-6

6/6/2026

Rx

For time with a partner:

60-50-40-30-20

Sumo deadlift high-pulls (55/75 lb)

150-120-90-60-30

Handstand walk feet

— Split the work as desired.

Intermediate

For time with a partner:

60-50-40-30-20

Sumo deadlift high-pulls (35/45 lb)

75-60-45-30-15

Handstand shoulder taps

— Split the work as desired.

Beginner

For time with a partner:

50-40-30-20-10

Sumo deadlift high-pulls (35/45)

150-120-90-60-30

Bear crawl feet

— Split the work as desired.