Heritage CrossFit – CrossFit

Power/Strength

10-8-6-4-2

A1. Back Squat

A2. Strict Chin-Up

A3. Ring Dips

B. Take 15 min to work on a skill (gymnastics, HSPU, double under, etc…)

Metcon (AMRAP – Rounds and Reps)

Death by Thruster 95/65

Rep Scheme:

1 Thruster the first minute

2 Thursters the 2nd minute

3 Thursters the 3rd minute

Continue this pattern until you are unable to complete the set number of thrusters within the minute.

Rest

5 Min

Metcon (AMRAP – Rounds and Reps)

Death by Overhead Squat 95/65

Rep Scheme:

1 OHS the first minute

2 OHS the 2nd minute

3 OHS the 3rd minute

Continue this pattern until you are unable to complete the set number of OHS within the minute.