Monday, March 18, 2019

CrossFit Empire South – CrossFit

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Oly Lifting

EMOMx3

3 Snatch Balance (50/60/70%)

*Rest 1:00

EMOMx3

3 Snatch High Pulls (70%)

*Rest 1:00

EMOMx3

2-3 Squat Snatches (70%+)

Metcon (AMRAP – Rounds and Reps)

“Low Key”

AMRAP 12:

9 Burpee Pull Ups

18 Alternating DB Snatches (50/35)

27 Abmat Sit Ups

RX+ Version:

AMRAP 12:

5 Ring MUs

10 Alternating DB Snatches (70/50)

15 GHDs

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