Thursday January 10, 2019

CrossFit Empire South – CrossFit

Hang Power Snatch

in 12 mins, build to a heavy double

Metcon (AMRAP – Rounds and Reps)

“Layaway”

AMRAP 15:

30 AbMat Sit-ups

200m Run

10 Alternating Dumbbell Snatches or 10 Power Snatches

RX= 50/35 DB or 95/65, RX+= Double 35/24 KBs simultaneously or 115/80

C.E.

Recovery:

Spend 10-15 mins Foam Rolling and Stretching

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