CrossFit Empire South – CrossFit
Weekly Mindset: “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean
Snatch Complex
In 10 mins, build to a heavy complex of:
-1 Power Snatch
-1 Overhead Squat
-1 Hang Squat Snatch
Metcon (Time)
“eHarmony”
For Time: (20 min cutt off)
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
On the Minute: 5 Burpees
Barbell: 95/65
Burn! 12:00pm
AMRAP 5
Max Burpee Box Step Ups
Rest 2 mins
AMRAP 5
Max Wallball Thrusters
Rest 2 mins
AMRAP 5
Max Sit Ups
Rest 2 mins
AMRAP 5
Max Shuttle Sprints
Rest 2 mins
AMRAP 5
Max Single Arm Devil’s Press
CrossFit Empire South 