Heritage CrossFit – CrossFit

Warm-up

3 Rounds

200m Run

8 Wall-Facing Air Squats

8 Supermans

8 Hollow-to-Open Bar Taps

4 Lunges with Elbow to Ankle

Metcon (Time)

3 Rounds

30 Cal Row

20 Thursters 95/65

10 Chest-to-Bar Pull-Ups

Power/Strength

1. Deadlift 10×4

2. Single-leg, Straight-legged Deadlift 20×4 (10 each leg)

3. 40m Sled Pull @ Bodyweight