Welcome back to CrossFit Malibu, David! Pictured on the right next to his wife Lisa. True fact about this couple… they were married under the corrugated roof of the CrossFit Malibu quonset hut just 100m across the yard here in Surf Canyon.

A moderate pace wins the race when it comes to this 20 minute AMRAP. You may be tempted to come out of the gate hot, but resist! The supine ring rows will get challenging quick so break them into 2-3 fast sets so you don’t burn out just a few minutes into the WOD.  Go conservative with your plan for the 20 swings. Only go unbroken if you think you’ll stay unbroken for the entire workout and on the box step ups, just keep moving 🙂

20 minute AMRAP:
20 KB Swings (24/18kg USA)
15 Weighted Box Step-ups (24/18kg, 24/20”)
10 Supine Ring Rows (feet elevated)
post # of completed rounds + reps and any scaling