CrossFit Empire South – CrossFit
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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