Monday November 26, 2018

CrossFit Empire South – CrossFit

Olympic Lifting

Olympic Lifting

In 12min, build up to a moderate heavy complex:

1 High Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Low Hang Snatch (below knee)

Metcon (AMRAP – Reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row

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