Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
3 Minutes of Jump Rope
4 Minutes of Agony 🙂
Warm-up
Snatch Complex Warm up (No Measure)
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
Skill/Strength
Snatch complex EMOM (AMRAP – Rounds and Reps)
10 min EMOM
1 power snatch + 1 squat snatch
Every min on the minute perfrom the above complex
Rx: as written
Rx+: make 4 weight increases at any point in the EMOM
WOD
There is Open Gym at 8am and Class at 9am. WOD will post in the AM.
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#