Heritage CrossFit – CrossFit

Choose A or B

a: Metcon (No Measure)

emom x 15

min 1 20/16 cal row

min 2 3-6 strict hspu + 3 kipping hspu or

ring dips

min 3 2 front squat @ 85%

b: Metcon (Time)

800 meter run

50 over head walking lunge 45/25 plate

50 wall ball 20/14

100 push ups

50 wall ball 20/14

50 overhead walking lunge 45/25

800 meter run

mideline cashout X3

30 situps

30 windshield wipers

30 russian twist

90 sec plank