Tuesday 1\16\18



Warm Up / Mobility: 5 rounds of rowling

*for each calorie over complete 1 30ft walking lunge before your next round.


Strength:  Squat or Power Clean

   *Every 90 secs for 10 rounds 2 squat cleans.

   *Increase weight each round. Do not have to be touch n go.




50 Wall Ball

5 MU

5 Burpees

4 MU

10 Burpees

3 MU

15 Burpees

2 MU

20 Burpees

1 MU

25 Burpees

50 Wall Ball

*25min time cap

*substitute 2 c2b pull ups and 2 dips or 3 pull ups and 2 dips for each MU

*Extra challenge: complete 5 mu each round




Extra Credit

Death by Assault Bike or Ski Erg: start with 2 cals. and then increase by 2 cals. each minute until you cannot complete the given number of cals.

CrossFit Heights