CrossFit Heath – Performance
Wear your best RED, WHITE, and BLUE! ***8:00am Class ONLY***
Metcon
Metcon (AMRAP – Reps)
4TH OF JULY TEAM WOD
*teams of 3, On a 25 minute clock
Buy-in 1776m row (or 1 mile run)
4 rounds:
30 Pullups (or ring rows)
30 Air Squats
30 hand-release pushups
Directly into:
3 Rounds:
21 thrusters (95/65lb)
21 lateral bar-over-burpees
*max row (distance) in time remaining
Accessory: OPTIONAL
Metcon (No Measure)
Ring muscle-ups: 3 sets/40% of max/rest 2 minutes
*or ring pullups/ring rows
4 Rounds:
Single-Arm alternating Dumbbell Bench Press – 12 reps (6/side)
Kettlebell Shrugs w/ 2 sec pause at top – 12 reps
Rest 1 minute