Monday, September 30, 2019

CrossFit Empire South  » WOD »  Monday, September 30, 2019

CrossFit Empire South – CrossFit

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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:


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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