Heritage CrossFit – CrossFit

a or b

a: Metcon (Time)

1 rope climb

5 atlas stone gto 115/70

40 cal row

2 rope climb

10 atlas stone gto 115/70

30 cal row

3 rope climb

15 atlas stone gto 115/70

4 rope climb

20 atlas stone gto 115/70

10 cal row

b: Metcon (No Measure)

emom 40

min 1 row , run, bike or burpee

min 2 gymnastic/skill

min 3 box jump. kb swing , slam ball or sled

min 4 barbell movement 1-5 reps