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