CrossFit Empire South – CrossFit
Squat Snatch
EMOM x 10
1 Squat Snatch @ 80%
Metcon (Time)
“TNT”
Every 4:00 for 5 sets
Max Effort 20/15 Calorie Assault Bike or Row
Score is slowest time
Burn! 12:00pm
3 Rounds of
AMRAP 6
12/9 Cal Assault Bike
9 Alternating DB Snatch
6 Push Ups
3 Tire Flips
*Rest 3 min. btwn rounds
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