Alamo Bowl

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)


10 Wall Walks

30 Clean and Jerk (115/75lbs)

30 Cherry Pickers

20 Clean and Jerk (135/95lbs)

10 Wall Walks

10 Clean and Jerk (185/125lbs)

30 Cherry Pickers


10 Wall Walks

30 Clean and Jerk

30 Get Down/Ups

20 Clean and Jerk

10 Wall Walks

10 Clean and Jerk

30 Get Down/Ups

Workout Brief

This one is going to catch people by surprise with its difficulty. The tripling up of Pressing Overhead movements will make the last few rounds really challenging. We have allocated 25min to complete the Workout. This should be sufficient time for most people, but if you want to go really heavy, then you might want to give them a little more time just in case.

The Wall Walk (or Climb) starts with the body flat on the ground and feet on the wall. The full movement is walking your feet all the way up the wall until your belly touches the wall.

The Clean and Jerk can be done anyhow. Power or Squat Clean, Push Jerk or Split Jerk. No Push Press. You need to use one Barbell and change out the weights your after each round.

The load for the Clean and Jerks is intended to start off light-moderate and finish off moderate-heavy. The end loads should be something you can do easily when fresh, but will find a little challenging when fatigued. They should aim for at least sets of 5 for the first set of Clean and Jerks, some people will be able to do more, but this may not be the best strategy given the rest of the Workout ahead. You will most likely be down to sets of 1s or 2s on the second and third set of Clean and Jerks.

The Handstand Walking will be easy for some people and hard for others. If people can’t do more than 3 steps in a row, either modify the distance you travel each round, or scale the movement to Cherry Pickers. To scale it even further, because the Cherry Pickers are quite hard, use 10 Box Round the World per round.

Fitness: Use the same load across all the sets of the Clean and Jerk. By the last set it will start to feel heavy. If you have a hard time with the Wall Walks, scale them further to 15 Pushups per round.

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