May 21, 2019
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CrossFit Spanish Fort – CrossFit
CHOOSE YOUR PATH
To Kickoff Today’s Class Pick Between A Snatch Complex For Strength Or Rowing Intervals For Cardio
Snatch Complex (5-6 Sets Building: 2 Reps At Each Weight)
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Snatch
10x250m Row Intervals (Time)
10 x 250m Row Sprints.
*:30sec Rest Between.
Class WOD
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#