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Start conservative and keep every minute clean enough to finish with 10-15 seconds to breathe before the next round. Scale by reducing the run distance, using bodyweight squats instead of goblet squats, or dropping the push press load if you want a smoother pace; this is a great fit for intermediate athletes building mixed-modality engine. Inspired by today's trends — “CFA Anywhere” WOD, August 5, 2026 | CrossFit Alabaster.
ladder up emom
- Row 250m
- 8 Dumbbell Deadlift @ 35lb
- 10 Box Jump
- 12 Dumbbell Push Press @ 35lb
- 14 Wall Ball @ 20lb
- 10 Burpee Over Dumbbell
EQUIPMENT
dumbbellbarbellboxcardio machine
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