Tuesday, December 1, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Squat Snatch

EMOM x 10

1 Squat Snatch @ 80%

Metcon (Time)


Every 4:00 for 5 sets

Max Effort 20/15 Calorie Assault Bike or Row
Score is slowest time

Burn! 12:00pm

3 Rounds of


12/9 Cal Assault Bike

9 Alternating DB Snatch

6 Push Ups

3 Tire Flips

*Rest 3 min. btwn rounds

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