2/1/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

All the calf stretches

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)

Must start first rep with Snatch Balance.

WOD

Metcon (Time)

4 Rounds (16 Minute Cap)

16 – Batman Box Jumps, 24/20

16 – KB Power Snatch, 53/35

Superhero Training

Squat Snatch (1×3)

Push Press (3×3)