Monday December 5, 2016

Congratulations to Justyn and Stephen for winning their respective divisions this past weekend at World War Fit CrossFit Heath.


A) 3 Minute window

  • Run 400m 
  • Max Wallballs


B) 4 rds of:

  • 100m Row Sprint
  • Burpees

*Immediately after the row – how ever many seconds it took you is the number of burpees you owe.   Rest as much as needed between rounds.


B) 5 rds of:

  • Max rep bench press, 165/105# (or 70%)
  • Immediately into 10 Burpees AFAP

Rest 3 minutes between rounds