Saturday

Announcements

Equpment drop off is Monday-Saturday from 8:30-9am. To ensure the safety of our staff, please sanitize your equpment before dropping it off. If those drop off times do not work for you, please contact Cliff and set up a time that works for you. THANK YOU!!!

CrossFit Heath – Performance 60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

Have everyone grab water and get them by a Bench Press station to review the POP and spotting responsibilities. After that get them lifting!

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

Have everyone grab water and get them by a Bench Press station to review the POP and spotting responsibilities. After that get them lifting!

Strength

Bench Press (1×5)

ON A 15:00 RUNNING CLOCK…

Build to Heavy Set of 5 Bench Press

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 Bike or Row

MIN 2 – 15 Slam Balls then Plank Hold Remainder of Minute

MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute

(No Measure)