Heritage CrossFit – CrossFit

a: Metcon (Time)

100 cal row

emotm 7 kb swings 55/35

or 7 slamball 40/20 (if doing retcon b)

rx+ 70/55

b: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups