CrossFit Epiphany – CrossFit

Warm-up

3x

100 M Run

10 Shoulder Tree

10 Scap Push Ups

1 Length Burpee Broad Jump

10 Walking Lunges

–WARM UP TO CLEAN WEIGHT

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
45 minute time cap

Post WOD Mobility

Pigeon Pose hold 1 min each side.

Wide leg forward fold hold. then walk hands to each foot and hold.

Tuck one foot in and stretch side body. Hold 1 min each side.