Heritage CrossFit – CrossFit

Choose A or B

A: Metcon (AMRAP – Rounds and Reps)

Teams of 2

25 min AMRAP

Athlete 1-Row 500m

Athlete2-AMRAP

20 Wall Balls 20/14

20 Box Jumps 24/20

20 Abmat Sit-Ups

While Athlete 1 rows, Athlete 2 AMRAP’s, when Athlete 1 is done rowing, switch, Athlete 1 picks up where Athlete 1 left off.

Score is total rounds plus reps.

B1: Metcon (Time)

1000m Row

3 RFT

20m Front Rack Walking Lunge

50 Double Unders

RX+ 165/115 Rx 135/95

Rest

5min

B2: Metcon (Time)

5 RFT

30 Kettle Bell Swings

30 Push-Ups

Then 1000m Row

Rx+ 70/55 Rx 55/35