Wednesday, June 2, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Washington DC”

For Time: (10 min time cap)

30-20-10

Alternating Dumbbell Snatch (50/35) or Kettlebell Swings (53/35)

Burpee over Dumbbell/Kettlebell

Power Snatch

Power Snatch Waves:

3 @ 70% 1RM Power Snatch

2 @ 75%

1 @ 80%

* Rest 2:00 *

3 @ 75%

2 @ 80%

1 @ 85%

* Rest 2:00 *

1 @ 85+%

* Rest 1:00 *

1 @ 85+%

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