Heritage CrossFit – CrossFit

Choose A or B

Open Athletes Choose A

A1: Metcon (No Measure)

Work up to a heavy complex of :

1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

A2: Metcon (AMRAP – Reps)

AMRAP 7min

Climb as high as possible:

3 Thrusters 95/65

3 Chest-to-Bars

6 Thrusters 95/65

6 Chest-to Bars

9 Thrusters 95/65

9 Chest-to-Bars

12 Thrusters 95/65

12 Chest-to Bars….

Continue adding 3 reps each round until time is reached.

B: Metcon (Time)

40-30-20-10

Deadlifts 135/95

Wallball Shots 20/14

Pull-Ups