Wednesday 3/28/18


Warm Up / Mobility: As a group

Alternating Tabata w/ partner  (use transition time to switch exercises)

Ski Erg or Assault Bike or row

Barbell Complex (1 squat clean + 1 hang clean + 1 push press + 1 jerk)

*use no more than (95m/65w) 

Strength:  2 Squat Cleans + 1 Jerk

*Work up to a heavy complex for the day



For time:

Double Unders 100-80-60-40-20 (3x singles)

Squat Clean & jerk (225m/155w) 5-4-3-2-1

Bar Muscle Ups 10-8-6-4-2

*18 min time cap

*Mod for BMU is C2B pull ups


Extra Credit


CrossFit Heights