Heritage CrossFit – CrossFit

Metcon (Time)

4 rounds

500 meter row

10 shoulder to over head 155/115

15 ttb

300 meter run with wall ball 20/14

Renegade Row (3 x 20 10 each arm)

Bench Press (3 x 12 max clap pushups after each set )

Power Snatch (emotm x 7 3 reps)