Fitness Heroics – CrossFit
Warm-up
The reckoning (No Measure)
10 minutes of jump rope
Every minute on the minute preform 1 Burpee
Metcon
JANET (AMRAP – Rounds)
With a 35 minute running Clock
(0:00-10:00)
18-12-6
Deadlifts, 155/75
Box Jumps, 24/20
Then…(10:00-20:00)
Ascending ladder adding 3 reps every round
3,6,9,12,15,18,21,24…Ect.
Bar over Burpees
Shoulder-2-Overhead, 95/45
Then…(20:00-35:00)
15 Min AMRAP
30 Double Unders
20 Wall Balls, 20/12
10 Ground-2-Overhead, 94/45