Heritage CrossFit – CrossFit

Warm-up

3 Rounds

200m Run

10 PVC Passthroughs

9 Banded Pull-aparts

8 Air Squats

6 Lunges (3 each leg)

Metcon (Time)

Bergeron Beep Test

EMOM as long as possible

7 Thrusters 75/55

7 Pull Ups

7 Burpees

Your scoring ends when you cannot complete the required reps within the minute. It then becomes an AMRAP until every athlete is done with the test. Your score is the last fully completed minute.

Metcon (AMRAP – Reps)

Open Test

AMRAP 20 min

50 Wall Ball 20/14

50 Double Unders/150 Singles

40 Box Jumps 24/20

40 Toes-to-Bar

30 Pull-Ups

30 Burpees

20 Cleans 145/100, Teen 115/65

20 Jerks 145/100, Teen 115/65

10 Snatches 145/100, Teen 115/65

10 Chest-to-Bar