Heritage CrossFit – CrossFit

Warm-up

3 Rounds

200m Run

25 Singles

10 Shoulder Taps

10 Hollow Rocks

Overhead Squat

Metcon (AMRAP – Rounds and Reps)

30 min running clock

0-7 emotm

5 pullups

10 goblet squats 70/53

10:00 -20:00 amrap 10

3 power snatch 135/95

12 wall ball 20/14

20:00-30:00

3 Rounds for Time

10 HSPU

20 TTB