Heroes

Main – CrossFit

Warm-up

3 rounds (No Measure)

10 Pass Throughs
10 Walking Lunges with PVC OH
5 KB OH Presses

Mobility

Thoracic Bridge (No Measure)

5 each side

Super Squat (No Measure)

Weightlifting

Overhead Squat (5×5)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

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