Teams of 2

CrossFit Heath – Cross Country

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt Groiners

1:00 Plank

Into

2-3 ROUNDS

10 Scap Pull Ups

5 Empty Barbell Slow Good Mornings

10 Empty Barbell Bent Over Rows

5 Empty Barbell Slow RDL

Warm-up (No Measure)

Strength

Deadlift (1×5)

On A 15:00 Running Clock… Build to a Heavy 5-Rep Deadlift

Metcon (AMRAP – Rounds and Reps)

Teams of 2

2000m Row

50 Push Jerks (155/115)

100 Box Jumps (24/20) *Step Down Preferred

150 Wall Balls 20/14

Can divide Reps however