Flex Friday

CrossFit Heath – Performance

Metcon

Metcon (Time)

FOR TIME: (16 Minute Cap)

100 Double-Unders (or 100 double-taps)

Then 21-15-9

KBS (70/53lb)

Box Jumps (24/20)

800m Run (Or 60/50 Calorie Row/Bike)

Then 15-12-9

Pull-Ups (or ring rows)

Box Jumps (30/24)

100 Double-Unders (or 100 double-taps)

Accessory: OPTIONAL

Metcon (Weight)

4 X 100′ sled pulls, rest 1:1

Back squat: Difficult set of 20

*record weight of back squat