Heritage CrossFit – CrossFit

Choose A or B

Open Athletes Choose A

A: Metcon (Time)

3 Rounds

10 Chest-to-bar

10 Front Squat 165/105

10 Burpees

Directly into (no rest)

21-15-9

Kettlebell Swing 70/55

(if you did kettle bell swings yesterday, do Wall Balls 20/14)

Burpees

B: Metcon (Time)

16-12-8-4

Alt Single Arm Dumbell Snatches 70/50

4-3-2-1

Rope Climbs

Scaled

32-24-16-8

Slam Balls 40/20

8-3-4-2

Rope Sit-to-Stands