Heritage CrossFit – CrossFit

a or b

a: Metcon (AMRAP – Rounds and Reps)

amrap 20

20 OHL 95/65

10 lateral over the bar burpee

200 meter run

Metcon (AMRAP – Rounds and Reps)

amrap 12

2 deadlift 225/155

10 du or mc

4 deadlift 225/155

20 du or mc

6 deadlift 225/155

30 du or mc

8 deadlift 225/155

40 du or mc

10 deadlift 225/155

50 du or mc

12 deadlifts 225/155

60 du or mc

14 deads 225/155

70 du or 70 mc

deadlifts go up by 2 and du or mc go up by 10 each round for the 12 mins