1/11/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Twisted Cross w/ Arm at 90

-3 minutes each side

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds with an empty bar

– 7 Air Squats

– 7 Snatch pulls

– 7 Power snatches

– 7 OH squats

– 7 snatch balances

– 7 squat snatch

Skill/Strength

Overhead Squat (3×5)

WOD

1/11/2017 (Time)

10-16-22

Shoulder-to-Overhead, 135/95

Alt. 1 Hand KB Swings, 53/35

RX+: 155/100, 62/44

Superhero Training

Push Press (3×5)

Squat Snatch (3×5)