Saturday COMMUNITY

September 15, 2018

Warm up 

Coach Led 

 

 

Workout 

 

Teams of 4 (preferably MM /FF)

 

Station 1 

Row 500m per athlete (ladies first then males) 

** All 4 athletes must complete the row before the move on to station 2**

 

Station 2 

12 hang power cleans per athlete  135/95#

** Same as row you can't move on until entire team is done**

 

Station 3 

20 kettle bell swings 53/35# 

20 burpees to a plate ( doesn't matter what plate as long as they jump to the plate instead of in the air.) 

 

Station 4 

800m run as a team 

Time stops when athletes all finish the run. 

** Run starts and finishes at the beginning of the parking lot where we always start runs**

 

 

 

Please reload

Recent Posts

April 1, 2020

March 20, 2020

December 8, 2019

Please reload

Archive

Please reload

Tags

I'm busy working on my blog posts. Watch this space!

Please reload

254.462.3524

©2017 by CrossFit Harker Heights. Proudly created with Wix.com