Coast Range CrossFit

For time:
Run 1 mile
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

Scaling
Choose modifications that allow you to complete each exercise with little rest.
There is a high volume of each movement.
Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate & 55+ RX Option
For time:
Run 1 mile
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Run 1,000 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball