1/20/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Dolphin Pose on Barbell

-2x 90 Seconds

Warm-up

Clean and Jerk warm up (No Measure)

2 Rounds w/ empty bar

-8 Clean Pulls

-8 Front Squats

-8 Strict Press

-8 Push Press

-8 Squat Clean and Jerk

30 Second Plank

Skill/Strength

Split Jerk (3×5)

Doesn’t have to be the same weight.

WOD

Metcon (AMRAP – Reps)

16 Minute EMOM

Even- 12 Deadlifts

Odds- 3 Hang Squat Cleans

RX: 75% of Squat Clean 1 RM

Superhero Training

Squat Clean (3×5)

Front Squat (3×5)