CrossFit Empire South – CrossFit
Snatch Balance
On the 1:30 x 5 Sets:
2 Snatch Balances
Sets: 50-60-70-70-70% of 1RM Snatch
We are working on a strong drop, punch overhead, and bracing our cores.
Metcon (Time)
“Snake Bite”
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-Ups
After Party
5 Sets, Not for Time:
40 Unbroken Double Unders
40% Unbroken Ring Muscle-Ups
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