Saturday 7/28/2018

 One of my favorite holidays of the year, CFH annual Cabrewing trip.   Bring a friend, all are welcome to both the 9:00am workout and the cabrewing trip after.   We will meet at great Miami Adventures at 11:00 and take off on the first available bus so don't be late.

One of my favorite holidays of the year, CFH annual Cabrewing trip.   Bring a friend, all are welcome to both the 9:00am workout and the cabrewing trip after.   We will meet at great Miami Adventures at 11:00 and take off on the first available bus so don't be late.

CFH shirts and tanks are available now for pre-order.   If you would like one you must pre-order, minimal additional will be ordered.   If you have not seen the design see Hall.

Warm Up / Mobility:  Group Warm Up

Strength:  Off

WOD

Partner Up

Both partners do all runs together
Reps can’t start until both partners are back from the run Reps, one person working at a time, switch as often as you like.

3,2,1 GO – Run 200m

  • Max KB Swings (53/35)       

Minute 3 – Run 200m

  • Max Sit-ups         

Minute 6 – Run 200m

  • Squat Cleans (135/95)         

Minute 9 – Run 200m

  • Burpees

Minute 12 – Run 200m

  • Wallball (20/14)          

Minute 15 – Run 200m

  • Pull-ups

Minute 18 - Run 200m

  • Snatches (135/95)

Minute 21 - Run 200m

  • Lunge with KB

Minute 24 - Run 200m

  • KBHP

* Record total reps.

 

 

CrossFit Heights