Friday, November 19, 2021

CrossFit Empire South – CrossFit

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Squat Snatch (Build to a heavy 1-Rep Snatch)

Metcon (Time)

– RX –

10 Rounds For Time(Time Cap 12min):

1 Power Snatch (185/125#)

3 Overhead Squats

– INTERMEDIATE –

10 Rounds For Time:

1 Power Snatch (135/95#)

3 Overhead Squats

– BEGINNER –

10 Rounds For Time:

2 Power Snatches (95/65#)

5 Overhead Squats

Cool Down

1:00 Couch Stret

1:00 Foam Roll Upper Back

Burn! 12:00pm

AMRAP 30:

1000m Row

25 Hand-Release Push Ups

25 Kettlebell Swings

25 Goblet Squats

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