Washboard Wednesday

CrossFit Heath – Performance

Metcon

Metcon (AMRAP – Reps)

18 Minute AMRAP

12 Alternating Dumbbell Snatch

12 Dumbbell Box Step Ups

20 Abmat Sit-ups

2 Rope Climbs (or 6 Rope Lay-downs)

400m Run (or 30/25 Calorie Row/Bike)

*Dumbbell Weight: 25% of BW rounded to nearest 5lb

*One Round is 50 Reps

Accessory: OPTIONAL

Metcon (No Measure)

Tabata Hollow-rocks

*8 Rounds, :20 on :10 off

Accessory: OPTIONAL

Max Set of Unbroken Double-Unders (AMRAP – Reps)