Fist of Khonshu

Fist of Khonshu

New Ulm CrossFit – WOD


3 Rounds

1:00 Row

10 hanging scap retractions, 5 kip to swing

6 box step ups, 5 box jumps with step down


Banded Shoulder Drills

90/90 Lunge with KB

10 reps (:03 hold)


Metcon (2 Rounds for time)

2 Sets (1 set every 8 minutes)

25 Box Jumps 24/20

40 Toes to Bar


RX+ 30/24″ Box and 50 TTB
Target Time each set: sub 5

Time Cap each set: 6


How to Pace: CHALLENGE! We want you to try and push the box jump pace, and hang onto toes to bar more than you typically would!

How it should Feel: MUSCULAR ENDURANCE! Those box jumps will fatigue the legs and toes to bar will challenge your core and grip!


Box Jumps: Smooth is fast! The aim is to not stop moving! We don’t recommend rebounding here. Hop down after each rep, load your arms and jump back up!

Toes to bar: Find a great rhythm and crank through! Make your body long and engage those lats!

Metcon (Time)


7 Sets

10 Sec Sprint at Max Effort

50 Sec Easy Pace

Main Workout:

350m at 85%,

-Rest 1 Min-

350m at 88%,

-Rest 1 Min-

300m at 91%,
Score total time for workout