Fitness Heroics – CrossFit
Yoga/Mobility
Foam Roll
-IT Bands
-Lats
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
14 minute cap
Cash Out
Bench Press (5×10)
Sets 1-2 are Light to Moderate weight.
Then 3 Sets at heavy weight.