Monday

CrossFit Heath – Performance Metcon Metcon (Time) Open 17.1 For Time: (20min Cap) 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 24/20 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50…

Saturday

CrossFit Heath – Performance Metcon Metcon (Time) “Runaway Train” Teams of 3 3 Rounds (30 Minute Cap): 400 Meter Team Run 100/70 Calorie Bike Directly Into… 21 Snatches (75/55) 21 Snatches (95/65) 21 snatches (115/85) 21 Snatches (135/95) 21 Snatches (155/105)

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m row/roman soldiers/lunges/knee hugs/jumping jacks/30 sec plank holds/10 push up to down dog/butt kickers/200m row Skill Work Metcon (No Measure) Pull Ups Metcon Metcon (AMRAP – Rounds and Reps) 500m Buy In then 15min AMRAP 5 pull-up 10 push-ups 15 box jumps

Friday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) AMRAP X 16 50 TTB 50 DU 50 DB Single Arm Push Press 50/35 50 DU 50 DB Single Suitcase DL 50 DU 50 DB Goblet Squat 50 DU Accessory: OPTIONAL Metcon (No Measure) EMOM X 12 Min 1: Ring MU 25% of Max Min 2:…

Thursday

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 2: 60 Rounds for time: *Modify – 40rds You go, 1 go 5 Wall Balls 20/14 3 HSPU *OR 5 HRPU 1 Power Clean 225/155 * 5 KBS

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 20 200m (Partner Run together) 50 Sit Ups 100 Singles

Wednesday

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 3K Row | 180/150 Calorie Bike *Every 3min 1 Round of Cindy **Cindy** 5 Pull Ups 10 Push Ups 15 Air Squats Accessory: OPTIONAL Rou: Metcon (No Measure) 3 Rounds 25 Wood chops *Each side 1min D- Ball Hold *Bear Hug

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m run Mt. climbers Samson stretch Spiderman Superman to push up High knees Quad stretch Butt kickers 200m Skill Work Metcon (No Measure) Push Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx20 10 Push Press 10 Hang Cleans 10 Front Squats

Tuesday

CrossFit Heath – Performance Strength Complex Work up to a heavy Complex of Deadlift + Hang Squat Clean + 2 Front Squats Metcon Metcon (AMRAP – Reps) *Ending weight of complex AMRAP X 10 8 Deadlifts 8 Burpee Box Jump Overs 24/20 Metcon Metcon (No Measure) 2 sets: 25 Hip Extensions Rest: 90sec 200m Walking…

Monday

CrossFit Heath – Performance Metcon Metcon (Time) Open 15.5 (20min Time Cap) 27-21-15 9 Calorie Row Thrusters 95/65 Accessory: OPTIONAL Metcon (No Measure) 3 Rounds 10 – 15 reps Ring Dips 8- 10 reps Ring Pull Ups * hold the bottom and top of each rep for 1sec Rest 2min 100 Banded Face Pulls