30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Happy Friday

September 22, 2017

CrossFit Spanish Fort – CrossFit

Hang Power Snatch + 2 Overhead Squats (6min EMOM: 1 Set (Pick Weight))

Looking For EFFICIENCY So Do Not Overload The Bar & Get Sloppy

**Bodyweight Conditioning EMOM Below For Those That Don’t Want To Snatch

Metcon (No Measure)

**SUBSTITUTE FOR SNATCH WORK**

10min EMOM

Min1: 12-14 Weighted Lunges

Min2: 30 Mountain Climbers

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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