Fitness Heroics – CrossFit Epically Awesome
In’s
30 cleans with empty bar
15 power/ 15 squat
Yoga/Mobility
roll IT band
Warm-up
Clean Warm Up (No Measure)
3 rounds
3 Front squats
3 High hang squat cleans
3 Hang squat cleans
3 Squat cleans
3 Power Cleans
Skill/Strength
Clean (5 x 5 @75% of 1 RM)
any kind of clean, TNG
WOD
12/22/15 (Time)
For time
18-15-12-9-6-3
Power cleans
box jumps
toes-to-bar
Rx:135/95; 24″/20; scaled t-2-b
Rx+: 155/105; 30″/24″
Out’s
couch stretch
Superhero Training
Skill/Strength
Clean Pull (5 x 5 )
Gymnastics
Bar Muscle-ups (3 x ME)
WOD
12/22/15 SH (Time)
5 rounds for time
10 Hang power cleans
10 Box jumps
10 Wall balls
Rx: 135/95
Rx+:155/105