Friday, September 20, 2019

CrossFit Empire South – CrossFit

Friends and Family Week!

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In 12 mins, build to a heavy 1RM Snatch

*This can be a power or a squat

Metcon (4 Rounds for time)

“Air Conditioning”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row


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