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


January 24, 2018

CrossFit Spanish Fort – CrossFit

Snatch (3reps x10min EMOM)

This emom is meant to not only build efficiency in the lift but also work on barbell cycling with touch n go reps! Don’t overload the bar & allow it to get sloppy

Open Prep 1 (Time)

5 Rounds

12 Alt. DB Snatches

9 Burpees Over DB

6 Chest2Bar (RX)/ 4 Ring MU (RX+)

*15min Cap*

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