Bring-A-Friend-Day

CrossFit Heath – Performance

Skill Work

Metcon (No Measure)

Alternating OTM X 12 (6 Rounds)

Odd – 4 Power Cleans (or 15 KBS)

Even- 10 HSPU (Or seated Dumbbell Press)

*Build in weight on the power cleans

Metcon

Metcon (Time)

“Ocho Loco”

Teams of 2:

8 Rounds (4 each) For Total Time:

8 Calorie Bike/Row

8 Hang Power Cleans

8 Front Squats

8 Shoulder-to-Overhead

8 Bar-facing Burpees

*partner 1 completes full round, then switch

*if no partner, rest 1:1

*95/65lb

Accessory: OPTIONAL

Metcon (No Measure)

4 Rounds:

Single-Arm alternating Dumbbell Bench Press – 12 reps (6/side)

6-8 Elevated Ring Rows

Rest 2 minutes

HS Walk Practice for 5 Minutes