Monday January 14, 2019

CrossFit Empire South – CrossFit

Snatch Primer

1) EMOM x 5: Snatch Deadlift + Snatch High Pull + Muscle Snatch

2) EMOM x 5: Hang Power Snatch + OHS

3) EMOM x 5: Build to a heavy Power Snatch

Metcon (AMRAP – Rounds and Reps)

“Double Date”

AMRAP 15:

15 Hang Power Snatches (95/65)

60 DUs

15 OHS (95/65)

30/21 Cal Row

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