CrossFit Empire South – CrossFit
Power Snatch
In 12 mins, build to a heavy set of 3, Touch and Go
Metcon (Time)
“Hot Flash”
For Time: (12 min time cap)
30-20-10:
Power Snatches (95/65)
Kipping Handstand Push-ups
Burn! 12:00pm
AMRAP 28:
16 Cal Bike
16 Alternating Overhead Wallball Lunges
16 Box Step Ups
16 Air Squats
16 Burpees to a Target