October 13, 2017
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CrossFit Spanish Fort – CrossFit
For The First Part of Today You Can Choose Between Strength (Snatches) Or Endurance (Rowing)
Snatch (5×2 Building)
2 Lifts At Each Wright For 5 Total Sets. Doesn’t Have To Be Touch N Go Reps.
2000m/ 250m relays (Time)
8x 250m row; 30 sec rest between sets
*Record Total Time
Optional Endurance Instead of The Strength Work (Snatches)
Metcon (Time)
10-20-30-40
Calorie Row
Alt DB Snatches 45-55/25-35
**15min Cap**