Heavy Day

CrossFit Empire South – CrossFit

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Muscle Snatch

1-1-1-1-1

*Rest between 1:00-1:30 between lifts

Power Snatch

1-1-1-1-1

*Rest between 1:00-1:30 between lifts

Squat Snatch

1-1-1-1-1

*Rest between 1:00-1:30 between lifts

Skills

For Completion:

21-15-9

GHD Hip Extensions

GHD Back Extensions

Burn! 12:00pm

Every 5:00 x 5 Rounds

15 Burpees

25 Kettlebell Swings

15 Cal Row

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