1/25/2017

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

Yoga/Mobility

KB hold overhead. Bottom of KB up.

-2 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

Squat Snatch (3×5)

WOD

100 Burpee EMOM (Time)

100 Bar Facing Burpees

WITH EMOM

3 Touch and Go Power Cleans, 135/95

Superhero Training

Overhead Squat (3×5)

Push Press (3×5)