Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
4 Minutes of squat hold
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
WOD #1
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
5 Squat Snatch, 115/85
10 KB Swings, 53/35
Run 200 meters
WOD #2
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
20 Cal Row
3 Rope Climbs or 9 Pull-ups
RX+: Legless rope climbs