Heritage CrossFit – CrossFit

choose A or B

a: Metcon (Time)

5 rounds

20 kb swings 70/55

20 meter burpee broad jump

200 meter run

60 double unders or 60 attempts

b: Metcon (AMRAP – Rounds and Reps)

“death by thrusters”

95/65

min 1 1 thruster

mn 2 2 thruster

min 3 3 thruster

min 4 4 thruster

min 5 5 thruster

continue sequence until you can’t

do the numbers of reps for that minute