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Holiday Schedule

    Monday January 1- No 5:45am Class


Warm Up / Mobility: 3 rounds of 10 Wall Ball + 8 Med ball sit ups + 6 banded pull a parts (w/ 3 sec hold)

Strength: Push Jerk

    5x3 (same weight across)



Partner Up

20 Rounds For Time (alternate full rounds)

10m/7w Cals Assault Bike or 9m/6w Cals on Ski Erg    

5 OH Squats (135m/95w)

3 Bar Muscle Ups

*These should be treated as sprint intervals! 

*Sub 6 plate push ups for bar MU or lower the number of bar MU

Extra Credit

Dmbl Bench Press 60 reps, every time you break perform 20 dmbl rows + 30sec leg lift hold

CrossFit Heights