Heritage CrossFit – CrossFit

Warm-up

3 Rounds

200m Run

8 PVC Pass Throughs

7 Wall-facing Overhead PVC Squats w/ 3sec pause @ Bottom

6 Lunges (3 each leg)

Tabata

1. 8 Rounds Row

2. 4 Rounds Clean High Pull/4 Rounds Shoulder to Overhead

3. 4 Rounds Air Squats/4 Rounds Push Ups

Metcon (AMRAP – Rounds and Reps)

26 Min AMRAP

A. Partner 1-400m Run

Partner 2-AMRAP Hang Clean and Jerk 135/95 for the duration of the run

switch roles so each partner completes the run and the hang clean and jerk

B. Partner 1-400m Run

Partner 2-AMRAP Back Squats 135/95 for the duration of the run

Switch roles so each partner completes the run and the back squat

C. Partner 1-400m run

Partner 2-AMRAP Burpees

Switch roles so each partner completes the run and the burpees

If all rounds are completed before the 26 min are up start over with the hang clean and jerk round.