Performance/Fitness

CrossFit Heath – Performance Metcon (Time) “Hardball” 5 Rounds: 21 AbMat Sit-ups 18 Medicine Ball Squat Jumps (20/14) 50′ Walking Lunge

Performance

CrossFit Heath – Performance Metcon (Time) “Mumbo Jumbo” Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 150/100 Calorie Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 150/100 Calorie Bike 1 Round: 30 Deadlifts (175/125)…

Performance

CrossFit Heath – Performance Metcon (AMRAP – Rounds) “Twenty-Something” AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row

Fitness

CrossFit Heath – Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 DB Thrusters 30 Box Jumps 30 Toes to Bar 30/21 Calorie Row

Performance

CrossFit Heath – Performance Metcon (Time) “Crop Top” 5 Rounds: 21 Wallballs (20/14) 200′ Farmers Carry (53’s/35’s) 9 Dumbbell Strict Press (50’s/35’s)

Performance

CrossFit Heath – Performance Metcon (AMRAP – Reps) “Sole Cycle” AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (155/105) 27/21 Calorie Bike Rest 5 Minutes AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (135/95) 27/21 Calorie Bike Rest 5 Minutes AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (115/85) 27/21 Calorie Bike

Fitness

CrossFit Heath – Fitness Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds: AMRAP 5: 12 Burpees 21 DB Power Cleans *From Ground 27/21 Calorie Assault Bike into… 1min Superman 1min Flutter kicks Rest 3min

Fitness

CrossFit Heath – Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 15: 25 Double Unders 10 DB Power Snatches 25 Double Unders 10 Pull Ups Metcon Metcon (No Measure) On the 4:00 x 3 Sets: 20 AbMat Sit-Ups 15/12 Calorie Row 15 KB Strict Press *working weight.

Performance

CrossFit Heath – Performance Metcon (AMRAP – Rounds) “Dubble Bubble” AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 10 Strict Pull-ups

Performance

CrossFit Heath – Performance Front Squat Build to a Heavy Single Metcon (Time) “Funny Bone” 21-15-9 Kettlebell Swings (70/53) Box Jump Overs (24/20) Front Squats (135/95)