September 15, 2018

Warm up 

Coach Led 





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

September 3, 2020

August 31, 2020

April 1, 2020

Please reload


Please reload


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

Please reload


©2017 by CrossFit Harker Heights. Proudly created with