CrossFit Epiphany – CrossFit

Warm-up

3x

30 Double Unders/60 Single Unders

1 Length Inch Worm

1 Length Squat Walks

5 PVC Around The World’s (Each Direction)

10 Medball Squat Cleans

10 Plank to Toe Touches

Metcon

RX: Metcon (Time)

For Time:

21-15-9

Calorie Row

Deadlifts 185/135

Slam Ball Shoulder Toss 30/25

SC: Metcon (Time)

For Time:

21-15-9

Calorie Row

Deadlifts 135/95

Slam Ball Shoulder Toss 25/10

Extra Credit

6 Rounds of:

10 Seconds On, 2 Seconds Off of

Hollow Holds

Plank Hold

Bird Dog Left

Bird Dog Right

Post WOD Mobility

Group Stretch