Dive Bar

CrossFit Heath – Performance Push Jerk Work to a heavy set of 3 Metcon (Time) “Dive Bar” For Time: 800 Meter Run 50 Barbell Thrusters (45/35) 800 Meter Run 50 Box Jumps 24″/20″ 800 Meter Run 50 Barbell Thrusters (45/35)

SaturDAZE

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 3 AMRAP 25: 200 Meter Med Ball Run (20/14) 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns

FRIDAY

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) 5 rounds for max reps 00:00-02:00 20/15 cal Bike Max Reps Rest 1 min Round 1: T2B (K2C/Med ball sit ups) Round 2: HSPU (Hand Release Push Ups) Round 3:C2B (Pull ups/Ring rows) Round 4: Burpees over Bar Round 5: Power Snatches 95/65 (DB Snatches) Score…

THURSDAY: Bring your friends in CFHeath TODAY!

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 20 rounds Total of 1 Wall Walk (MOD: Bear Crawl 5ft forward/5 back) 5 KBS 70/53 8 Goblet Squats Alternate between rounds (You go, I go) – Accessory: OPTIONAL Metcon (No Measure) EMOM X12 (4 rounds) Min 1: Cal Row 12/10 Min 2: Bike 10/8 Min…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Metcon (No Measure) Thrusters Metcon Metcon (No Measure) 5 Rds for Time – Farmer Carry 15 Sit ups 20 Thrusters

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Metcon (No Measure) Plank Hold Push Up Hold Metcon Metcon (No Measure) EMOMx5: Row Plank Hold Bike Push up Hold Ring Rows

Hangman

CrossFit Heath – Performance Strength Bench Press 3 sets of 5 Reps increase in weight Metcon Metcon (Time) Hangman For Time: 1,000 Meter Row Directly Into… 3 Rope Climbs 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24″/20″) 2 Rope Climbs 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24″/20″) 1 Rope Climb 10 Dumbbell…

Twisted Karen

CrossFit Heath – Performance Strength Metcon (Weight) 3x8Front Squats *Across 70-75% Metcon Metcon (Time) “Child’s Play 3 Rounds: 10 Thrusters (115/85) 20 Deadlifts (115/85) 50 Double Unders Accessory: OPTIONAL Metcon (No Measure) 3×12 *each Side Alternating Static Lunges Barbell in back rack Rest 2min 3×12 Barbell Hip Thrust *Pick a working weight Rest 90sec

Crossfit Kids

CrossFit Heath – CrossFit Kids/Teens Metcon (Time) For Time: 500m Row 20 Front Squats 300m Row 20 Deadlifts 150m Row 30 Back Squats

Handlebars

CrossFit Heath – Performance Metcon Metcon (Time) OPTION A: 20.5 OPTION B: Handlebars 4 Rounds: 400 m Run 15 Toes to Bar 7 Power Clean and Jerks (135/95) Accessory: OPTIONAL Metcon (No Measure) 3×12 Bent over rows Rest 90sec 3 Sets 8 Tempo Ring Dips *2 sec pause at the Bottom (MOD 3×10 Bench Dips…