Fitness Heroics – CrossFit Epically Awesome
In’s
40 sit ups
Yoga/Mobility
Pec Minor
Warm-up
Ginger Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
Skill/Strength
Ring Dips (4 x Max Effort )
WOD
9/7/2015 (Time)
Partner WOD
Row 1000 meters
50 Hang Cleans
50 Deadlifts
50 Front squats
Run 1 Mile together
Rx: 135/95
Out’s
40 Knees-2- Elbows