Fitness Heroics – CrossFit
Warm-up
OHS 8 AMSAP (No Measure)
8 Minute AMSAP
(As Many Stretches As Possible)
with a PVC Pipe or Band
10 Back Squats
10 Wide Grip Press
10 Pass Throughs
10 Overhead Squats
Skill/Strength
Overhead Squat (5×15)
WOD
Superhero Status (AMRAP – Rounds and Reps)
21 Minute AMRARAP
(As Many Rounds and Reps As Possible)
6 Deadlifts @ 50% of 1 Rep Max
8 Box Jump Overs, 30/24
Run to racetrack and back
RX+:
Deadlifts @ 60% of 1 Rep Max
Burpee Box Jump Overs, 30/24