No body puts baby in the corner.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Stretch before CLASS. WE NEED ALL THE TIME POSSIBLE FOR THIS HELL.

Banded Hamstrings

Warm-up

6 Min Snatch warm up (No Measure)

6 min AMSAP w/ bar

3 Snatch Pulls

3 Hang Power Snatches

3 OH squat

3 Squat Snatches

WOD

Keep it up FB Group…Keep it up (Time)

40 Minute Cap (Maybe longer)

21-15-9

Deadlifts, 225/135

HSPU

21-15-9

Thrusters, 95/75

Pull-ups

21-15-9

Power Clean, 135/95

Ring Dips

150 Wallball, 20/14

30 Snatches, 135/95