Performance

CrossFit Heath – Performance Katelyn Weightlifting Overhead Squat Build to a heavy single Metcon Metcon (AMRAP – Rounds and Reps) “Pins and Needles” AMRAP 12 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

Performance | Fitness

CrossFit Heath – Performance Cliff Metcon Metcon (AMRAP – Reps) “4-Wheel Drive” 5 Rounds: AMRAP 4: 30/21 Calorie Bike 15 Burpee Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Between

Performance | Fitness

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) 19.3 For time: 200ft Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step-ups (24/20) 50 Strict Handstand Push-ups 200ft Handstand walk Time cap: 10 minutes PERFORMANCE & FITNESS “Cindy” AMRAP 20 5 Pull-ups 10 Push ups 15 Air Squats

Performance | Fitness

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) “Mercury” Teams of 3 AMRAP 25: 15/12 Calorie Bike 12 Kettlebell Swings (53/35) 9 Burpees **Complete Full Rounds Before Switching**

Performance | Fitness

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men 50-lb. dumbbell, 24-in. box Women 35lb 20-in box Time cap: 10 minutes

Performance | Fitness

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 2: 5 Rounds (Each) 10 DB Strict Press 20 DB Reverse Lunges 10 Shuttle Runs *Once Partner One starts the shuttle run Partner two can start.Friday Night Lights – THIS FRIDAY – Open WOD 19.3 – start time 6pm – BYOB – ALL are welcome.

Fitness

CrossFit Heath – Fitness Metcon Metcon (No Measure) 3 Rounds :40 on, 10 sec off Plank Row + Knee to elbow twist Torso twist + Press Metcon Metcon (Time) For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 DB Snatches 50/35

Performance

CrossFit Heath – Performance Weightlifting 3 Position Power Snatch Build to a Moderate Complex Metcon Metcon (Time) “Overhaul” For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)Friday Night Lights – THIS FRIDAY – Open WOD 19.3 – start time 6pm – Dinner provided – BYOB – ALL are welcome.

Fitness

CrossFit Heath – Fitness Metcon Metcon (Time) 5 Rounds, On the 4:00: 9 Double KB Deadlift 12 Burpees 21/15 Calorie Bike

Performance

CrossFit Heath – Performance Coach Diana!!! Metcon (Time) “Face Off” 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 21/15 Calorie Bike