WASHBOARD WEDNESDAY

CrossFit Heath – Performance

Metcon

Metcon (Time)

At the 0:00

ONE SINGLE MAX SET OF TOES-TO-BAR

(Or Knees-to-elbow, knee raises)

Then, at the 3:00 mark:

For time:

27-21-15-9

Power Cleans (Or Kettle-bell Swings)

Ab-mat Sit-ups

**200m run after each round

Barbell weight: 115lb/85lb

Gymnastics

Metcon (AMRAP – Reps)

Max Toes To Bar From Metcon

Accessory: OPTIONAL

Metcon (No Measure)

Accumulate 3 min. of each (in as few sets as possible, resting NO MORE THAN 30 seconds between sets):

Top of ring dip hold

Dead hang from pull-up bar

Plank (from elbows)