Saturday

CrossFit Heath – Performance Metcon Metcon (Time) “Three Stooges” Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15′) 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row

Friday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) AMRAP x 9 30 Sit ups 20 DB Snatches 50/35 30 Double Unders Directly into… 4min MAX burpee DB Deadlifts 50s/35s Metcon (AMRAP – Reps) MAX DB Deadlifts Accessory: OPTIONAL ()

Thursday: Friend Day

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 2: 5 Rounds each * you go, i go 12 KB Goblet lunges 53/35 12 KBS 12 Goblet Squats 200m Run Accessory: OPTIONAL Metcon (No Measure) 3 Rounds: 21 cal ski 15 HSPU 9 D ball over shoulder

Wednesday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 15 30/25 Calorie Bike/Row 2 Rounds Dumbbell “DT” 50s/35s * 1 Round (with dumbbells) 12 Deadlift 9 Hang Cleans 6 push Jerks Accessory: OPTIONAL Metcon (No Measure) 5 rounds: :45 Superman Hold :45 plank hold Rest :30 Double KB overhead walks 3x…

Tuesday

CrossFit Heath – Performance Metcon Metcon (Time) For time: 15 Power Snatches (30 KBS) 15 OHS (30 KBS Thrusters) 15 Squat Cleans (30 KB goblet squats) 15 Front Squats (30 KB Sumo DLHP) 135/95 *EMOM 4 Bar facing Burpees Accessory: OPTIONAL Metcon (No Measure) 3×10 Bench Press Rest 2min 3×10 Hip Thrust Rest 90sec 10min…

Labor Day

CrossFit Heath – Performance Metcon Labor Day Monday: 9:30am class only Metcon (Time) For time: (In teams of 2) 800m run 150 wallballs 8 rounds (per partner) of: 5 pull-ups *ring rows 5 TTB *k2e Then: 150 wallballs Then: 8 rounds each 5 burpee box jump over 24/20 5 Hand Release Push Ups 800m run

Saturday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *400 Meter Continuous

Friday

CrossFit Heath – Performance Sunday, September 1st– POOL PARTY 3pm at the Hernandez’s house. Come and go as you please! Address:703 Alexander Lane , Rockwall, Texas 75087 *BYOB, Bring a side* Metcon Metcon (Time) For Time 3 Rounds: 400m run 21 pull ups 12 Power Cleans 155/105 Accessory: OPTIONAL Metcon (No Measure) 3 sets 20…

Thursday: Team day!

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 2: *Divide Reps However Buy In – 2k Row Into… 100 Wall balls 20/14 80 Box Jumps 24/20 60 KBS 70/53 40 HSPU (Or HRPU) 20 Burpee Box Jumps Accessory: OPTIONAL ()

Wednesday

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 2 Rounds 30 TTB *K2C 400m Run 100m single arm suitcase carry 53/35 400m Run Accessory: OPTIONAL Metcon (No Measure) Tabata 20sec on / 10sec off 8 Alternating Rounds: Ring Hold Dead Hang