Friend Day = Team WOD

CrossFit Heath – Performance


FRIDAY’s: Starting THIS Friday 4:30pm class *only, NO open gym.

Metcon

Metcon (Time)

Teams of 2 (22 Minute Cap):

*Partner 1 completes full round, then partner 2 goes

*If no partner, NO REST

Round 1:

35 double-unders (or 60 singles)

10 Dumbbell Hang Clean and Jerk (single arm, switch after 5) (50/35)

Round 2:

35 double-unders (or 60 singles)

10 HSPU (or seated single arm press, switch after 5)

Round 3:

35 double-unders (or 60 singles)

10 wallballs (30/20)

** REPEAT 2 MORE TIMES FOR A TOTAL OF 9 ROUNDS PER PARTNER

Accessory: OPTIONAL

Metcon (No Measure)

Ring Dips: 3 sets/max reps/hold last rep for as long as possible/rest 90 seconds

3 Rounds:

15/side Woodchops high to low (with band)

100′ Dual OH KB walk (53/35)