Heritage CrossFit – CrossFit

Choose A or B

A1: Metcon (No Measure)

Front Squat

3-3-3-3-3

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

30 Double Under

10 Kettle Bell Swings 55/35

30 Double Unders

15 Kettle Bell Swings

30 Double Unders

20 Kettle Bell Swings

30 Double Unders

25 Kettle Bell Swings

Keep adding 5 KBS each rounds until time is up.

Scale=75 Singles

Rx+=75/55 KB

Score is full rounds plus reps of Kettle Bell Swings

B: Metcon (No Measure)

40 min EMOM (10 rounds of each movement)

Movement 1-Row, Bike, or Burpees(40 seconds of work 20 seconds rest each round)

Movement 2-Push-Ups, Pull-Ups, T2B, or Double Unders(10-20 seconds of work, 30 if Double Unders)

Movement 3-Wall Balls, Box Jumps, Slam Ball, KBS, or Farmers Walk(20-30 seconds of work)

Movement 4-Squats, Snatches, Presses, Cleans, or Snatches, etc( a heavy 1-5 reps, about 15 seconds of work)