October PRs

October PRs.jpg

October brought some impressive PRs.  Cant wait to see what November will bring.



Warm Up / Mobility: Trainer Choice

Strength: Thrusters

    3 Thrusters every 90 seconds for 10 rounds.   Work up to a heavy triple by round 7 and use same wt for last 3 rounds.


    10 Min AMRAP

Max Clean + Jerks (155/105)    

    *At 3-2-1-Go and at the top of every minute stop and complete 5 box jumps

*Record total C+J

Extra Credit

60 seconds max cal bike

Rest 60 seconds then complete that number of cal for time.  Record total cal and time for part 2.

CrossFit Heights