Heritage CrossFit – CrossFit

Warm Up 7/23 (No Measure)

3 Rounds

200m run

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Inch Worms

5 Lunges with Elbow to Heel

Strength Accessory

Front Squat 5×5

Bent Over Row 5×5 (Barbell or Dumbell)

Metcon (Time)

4 Rounds for Time

300m Run

7 Hang Power Clean & Jerks 115/75

7 Burpee Box Jumps

7 Front Squats (from the floor) 115/75

7 Pull Ups