Friday 11/24/17


Warm Up / Mobility: Trainer Choice 

Strength: Max Snatch & Max Clean&Jerk

*No more than 3 misses of each

*Spend ample time on lifts, WOD is optional



With a partner

5 rounds of Sprint Intervals on each: (Pick 2) Ski Erg, Rower, or Assault Bike

20 seconds of work each partner per round. Start a new round every 2 min.

*Record total individual cals



Extra Credit


CrossFit Heights