Heritage CrossFit – CrossFit

(No Measure)

Warm Up
3 Rounds

300m Run

5 Inch Worms

5 Lunges with Elbow to Heel

10 Banded Presses

10 Banded Squats

Metcon (Time)

Choice 1 (No Power and Strength)

“Murph”

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Rx+ With Weighted Vest

Rx Unbanded Pull Ups

Weightlifting

Squat Cleans

1 set 3 Touch and Go Reps @ 80%

1 set 2 Touch and Go Reps @ 85%

1 set 1 Touch and Go Reps @90%

1 set 2 Touch and Go Reps @ 85%

1 set 3 Touch and Go Reps @ 80%

Metcon (Time)

Choice 2 (If you pick choice 2 do the Power and Strength)

2015 Masters WOD “The Sandwich”

(30 min Cap)

80 cal row

40 Shoulder to Overheads

80 Deadlifts

Rx+ 155/105

Rx 135/95

Teen Rx 115/75, 60 cal