Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Dragon pose
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
If you have doubles go for 300. If you dont have doubles yet use this time to work on them. NO SINGLES.
8 Minute cap.
300 Double Unders (Time)
300 Double Unders for time
WOD
Alex Viola (AMRAP – Rounds and Reps)
25 Min AMRAP
3,6,9,12,15,18, 2, etc.
Thrusters
Pull-ups
OTB Burpees
RX: 95/75