WASHBOARD WEDNESDAY

CrossFit Heath – Performance

Metcon

Metcon (Time)

FOR TIME:

At the 0:00

1 MINUTE MAX LATERAL BAR-OVER BURPEES

Then, at the 4:00 mark:

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch (or Kettle-bell swing, double the reps)

Toes-to-bar (or K2E, knee-raises)

*95lb/65lb

Metcon

Metcon (AMRAP – Reps)

Max Lateral Burpees from metcon

Accessory: OPTIONAL

Metcon (No Measure)

GHD sit-ups: 3 sets/25 reps/rest 2 min

*or weighted abmat sit-ups

Hold bottom of OHS w/empty barbell: 3 sets of 1 min/rest 2 min

Ski Erg: 5 Minutes

*Min1-slow, min2-moderate, min3-fast, min4-SPRINT, min5-moderate