Be Like Brooke Ence

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

In’s

3×9 Strict Pull-ups

OR

3×3 Muscle-ups

AND

Run 400 (not optional)

Yoga/Mobility

Hold a Low Squat

AND

Banded Chest Stretch

Warm-up

Warm-up (No Measure)

3 Rounds

5 Clean Pulls

5 Cleans

5 Thrusters

5 Jerks

5 Clean and Jerks

WOD #1

Be like Brooke Ence 2x Fran (Time)

21-15-9

Thrusters, 95/65

Pull-ups

@ 4:00 minutes Start Heavy Fran

15-12-9

Thrusters 115/75

Chest-2-Bar Pull-ups

Brooke Ence: 8:37
10 Minute Cap

5 Minute Rest

WOD #2

Here is the Video of Brooke Ence doing WOD #2

https://youtu.be/DWykU7klY0I

Be like Brooke Ence C&J (Time)

100 Double Unders

5 Clean & Jerk, 205/135

75 Double Unders

5 C&J, 185/125

50 Double Unders

5 C&J, 165/115

Brooke Ence: 6:38

Jon Pera: 5:10
10 minute cap

Superhero Training

Bench Press (4×4)

Shoulder Press (3×8)

Skull Crushers (3×8)