Heritage CrossFit – CrossFit

Choose A or B

A1: Metcon (Time)

Partner Mash Up

Kettlebell Carry

800m Farmer’s Carry 70/55

400m Fron Rack Carry 70/55

200m Overhead Carry 70/55

Split Distance however you see fit.

Choose A2 or A3

A2: Metcon (Time)

5 Rounds for Time

35 Double Unders

30 Air Squats

25 Wall Balls 20/14

20 Chest-to-Bar

15 Power Snatches 115/75

Partners switch off movements. Partner 1 does the double unders, partner 2 does the air squats, partner 1 does wall balls, partner 2 does chest-to-bars, partner 1 does snatches, and so on…

A3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 min

10/8 Cal Row

8 Burpees over Barbell

6 Hang Power Cleans 155/115

Each partner completes an entire round, then the other partner completes an entire round.

B: Metcon (Time)


Clean & Jerk 115/80

Overhead Squat 115/80

Chest-to-Bar Pull Ups