Thursday January 31, 2019

CrossFit Empire South – CrossFit

Snatch Complex

On the Minute x 10:

1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

Metcon (Time)


For Time:

75 Power Snatches (75/55)
Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here](


Aerobic Conditioning:

Run for 10 mins non-stop

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