Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Foam Roll Lats and Triceps
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
5 Burpees over bar
Skill/Strength
Row Intervals (of Doom) (Time)
250 meter Row
REST :45 sec
500 meter Row
REST 1:00
750 meter Row
REST 1:15
1,000 meter Row
REST 1:15
750 meter Row
REST 1:00
500 meter Row
REST :45
250 meter Row
WOD
6/13/2015 (Legs/Pull/Short) (Time)
15-12-9 reps for time of:
Thrusters
Pull-ups
Scaled: any weight
RX:
135/95
Pull-ups
RX+:
135/95
Chest-2-bar pull-ups