Mid Cities Hustle – Strength & Conditioning – CrossFit
5 minute max effort Bike (Calories)
For calories on the bike
800m Row (Time)
Max Effort 800m Row
150 box step ups for time (Time)
Everytime both feet reach the top of the box and you stand up completely that is one rep.
You may use a vest or some odd object, or bring a back pack and we can put a dumbbell or 2 in it.
Lunge 400m or 8 min (Distance)
In the gym from long white line to front door is 50 feet.
Try to make as many down and backs as possible in 8 minutes.