Friday 5/11/18

Warm Up / Mobility:   As a group

2 rounds: 20 air squats + 15 Push ups + 10 cals assault bike

Strength:  DeadLift (Week 3)

4x4 @ 80%   Use same weight for all 4 sets

WOD

For Time:

27 Thrusters (75/55)

27 Pull Ups

400m Run

21 SDHP (95/65)

21 Burpee Box Jump Overs (24/20)

400m Run

15 Front Squat (135/95)

15 Pull Ups

400m Run

9 Deadlift (225/145)

9 Burpee Box Jump overs

*Extra Challenge: C2B pull ups and weights, Thrusters (95/65), SDHP (115/75), Front Squat (185/120), Deadlift (275/180)

*25 Min time cap

Extra Credit

3x15 Dmbl Bench Press

CrossFit Heights