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CrossFit Empire South – CrossFit

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Pre-workout Strength

EMOM 7: 2 High Hang Power Snatches (7 Rounds for weight)

EMOM 7:

2 high hang power snatches

– Build to a heavy set of 2 reps.

Partner Metcon

5 Rounds for Time w/Partner (20:00): Row and Hang Power Snatches (Time)

RX

5 rounds for time with a partner (20:00):

30/40 calorie row

12 hang power snatches (105/155 lb)

– One person works at a time, dividing the work evenly.

SCALED

5 rounds for time with a partner:

30/40 calorie row

12 hang power snatches (95/135 lb)

– One person works at a time, dividing the work evenly.

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