Fitness Heroics – CrossFit Epically Awesome
In’s
Find a partner 🙂
Yoga/Mobility
Roll
-Low Back/Upper Back
-Calves
Warm-up
Burgener Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
WOD
7/18/2015 (Partners 4RFT) (Time)
With a partner complete
4 rounds for time
20 Cleans
Relay Run 200 meters each
20 Burpees in unison
20 Wall Ball
20 Alternating Box Jumps
1 Partner must hold the bar off the ground as the other partner runs 200 meters.
Scaled: any weight, any height
RX: 155/105, 20/14, 24/20
Out’s
100 partner sit-ups w/ ball