Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
4 minutes of AGONYYYYYYYYY!!!!!
In’s
To be done BEFORE class. Highly recommended you do it.
Run 800 Meters
Warm-up
Snatch Complex Warm up (No Measure)
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
Skill/Strength
Muscle-up work
WOD
American Ginger Challenge (Time)
2 Rounds for time
400 M run
———————–
5 Muscle ups
16 Squat Snatch, 95/75
15 Clusters, 95/75
———————–
5 Muscle ups
16 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
———————–
5 Muscle ups
19 Burpees over the bar
89 Double Unders
Rx:85/65;SUB 9 C-2-B for Muslce up; singles
RX+: 95/75; All Reps must be unbroken once you start a exercise. If you miss a lift then your count for that exercise goes to “0”
Happy Birthday to MEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HAHAHAHAHAHAHAHAHAHAHAHHAHAHAAHAHA…(Cough)…MUHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA
American Day Walker Challenge (Time)
Scaled version of American Ginger Challenge
6 Rounds for time
200m Run
5 Pull-ups
5 Push-ups
16 OH Lunges
15 Front Squats
40 DU’s or 120 Singles
Superhero Training
Arm Day