3/18/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Couch Stretch

Foam Roll Calves

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 Burpees

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 squat cleans

Skill/Strength

Metcon (Time)

3 rounds for time

Run 800 meters

Rest 2 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Power cleans, 135/95

20 Push-ups