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

THURSDAY

December 15, 2016

CrossFit Spanish Fort – CrossFit


Hang Snatch (5 Sets of 2 Building)

10 minutes to build to heaviest set of 2.

Exactly 2 minutes rest before starting EMOM

Metcon (AMRAP – Reps)

EMOM x 10

3 power snatches (pick weight)

6 box jump overs

2min rest/ trans

3 min max db snatches (alt. every rep) 55-70/30-45

*record max reps of db snatches

Metcon (No Measure)

“ACTIVE RECOVERY”

3000m row

200 double unders

1000m run
**THIS IS AN ALTERNATIVE TO THE SNATCH WORK/EMOM.**

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