Don’t Hate Mr. Crabs

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Clean Warm Up (No Measure)

3 rounds

Run 200

3 deadlifts

3 deadlifts with high pull

3 hang power cleans

3 Back or Overhead Squats

3 squat cleans

WOD #1

21-15-9 DL and Box (Time)

21-15-9

Deadlifts, 225/155

Box Jumps, 20/24

10 Minute Cap

WOD #2

WOD #3

15-12-9 HPC Push-ups (Time)

15-12-9

Hang Power Cleans, 135/95

Push-ups (RX+: HSPU)

10 Minute Cap

WOD #3

12-9-6 BPU and BS (Time)

12-9-6

RX:

Burpee Pull-ups (scaled pull-ups count)

Back Squats (From the floor), 135/95

RX+:

Burpee Muscle-ups

Overhead Squats (From the floor), 135/95

10 Minute Cap