3/20/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Lat Mobility.

-Foam Roll

OR

-Band

Warm-up

Jerk Warm-up (No Measure)

Mark Foot Placement

THEN…

3 Rounds w/ a bar

5 Strict Press

5 Push Press

5 Push Jerk or Split Jerk

Skill/Strength

Split Jerk (5×3)

WOD

Metcon (Time)

5 Rounds for time

10 KB/DB Clean and Jerk, 50-53/35

3 Muscle-ups OR 6 Pull-ups + 6 Push-ups