Fitness Heroics – CrossFit Epically Awesome
In’s
row 500 meters x 2 with 1 min rest between each
Yoga/Mobility
Chest stretch on rig
Warm-up
Ginger Jedi (No Measure)
8 Min AMRAP
10 Air Squats
10 Pull-ups
10 Lunges
10 Push-ups
Skill/Strength
Behind The Neck Jerk (3 x 3)
WOD
11/14/15 wod 1 (Time)
4 rounds for time
5 Power Cleans
5 Front squats
5 Jerks
10 Pull ups
1 min mandatory rest between rounds
Rx:115/85
Rx+:135/95
Out’s
50 sit ups
Superhero Training
Yoga/Mobility
lats
Skill/Strength
Weightlifting
Power Clean (5 x 2 TNG)
Gymnastics
Double-Unders (3 x ME)
WOD
11/14/15 (Time)
5 rounds for time
3 power cleans
30 double unders or 90 singles
Rx:75% of 1 RM Clean
Rx+: 80% of 1 RM Clean