Tuesday 3/27/18


Warm Up / Mobility: As a group

40 secs on 20 secs off for 2 rounds

OH plate hold standing on right foot only

Hollow Rock

OH plate hold standing on left foot only

Hold bottom of Squat position with plate held in front


Strength:  OFF



For Time:

800m Row

80 Air Squats

600m Row

60 Sit Ups

40/32 Cal Assault Bike

40 Burpee

20/15 Cal Assault Bike

20 Shuttle Runs (30' each)

*25 min time cap


Extra Credit

3 x 10 Hanging Knee raises 


CrossFit Heights