20 Box Jumps
25 Russian KB Swings
30 1 Arm DB Push Press (15 each side)
500/400 M Row
4 Rounds
24 min cap


:40 on :20 off
High Plank
Side Plank (:20 L/:20 R)
Flutter Kick
4 Rounds


Every 2 minutes for 12 minutes
10 Wall Ball
15 Goblet Squat
20 Jumping Air Squats
Rest from 12-15
1 Minute at each station
Russian Twist With Med Ball
Bear Crawl
Archer Ring Rows
Plate Ground to Overhead
**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

  It’s that time of year again!  Saturday, October 27th from 10am – 1pm at Crossfit Harbor East!   CrossFit Federal Hill and CrossFit Harbor East Halloween Throwdown! Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for everyone, regardless of how long you have been a member at CFH/CFHE or long you have been doing CrossFit. No matter what your skill level, we promise a great time and WOD’s that everyone will be able to participate in and be challenged by. This event is FREE for all CrossFit Federal...