Fitness Heroics – CrossFit Epically Awesome
In’s
3×25 Oblique Twists
Yoga/Mobility
Chest Stretch on Rig
Warm-up
snatch and overhead squat warm up (No Measure)
2 rounds
– 5 Burpees
– 5 Snatch pulls
– 5 Power snatches
– 5 OH squats
– 5 Snatch balances
– 5 Squat snatch
WOD #1
Metcon (AMRAP – Rounds and Reps)
12 Minute EMOM
Even – 5 Squat Snatch, 95/75
Odd – 8 Burpees
RX+: 115/85
Last minute of each exercise is MAX EFFORT for extra reps. Go for the gold!
WOD #2
Metcon (AMRAP – Rounds and Reps)
10 Minute EMOM
12 (6 per leg) OH Lunges, 95/75
RX+: 115/85
Last minute is MAX EFFORT for extra reps. Take home all the gold medals!
Spec Ops Training
Mental note
Metcon (AMRAP – Reps)
10 Rounds
30 Sec Jump Rope Max Effort (Singles or Doubles)
30 Sec Rest
Metcon (AMRAP – Reps)
10 Minute EMOM
6 Burpees Box Jumps, 24/20
Last minute is Max Effort in the minute