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

HUMP DAY

January 10, 2018

CrossFit Spanish Fort – CrossFit

Snatch+OHS Complex (5 Sets Building)

1 Snatch+1 Hang Snatch+2 OHS
Both Snatches Are Into A Full Squat. If This Position Is Something You Struggle With Work Same Weight Across At Lighter Load

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scale MU to 5 Chest2Bar Or Work 3 Box Assisted MU

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