CrossFit – Mon, Sep 18

American Fit Co Northwest – CrossFit

Warmup

4:00 AMRAP

8 Russian Swings

5/leg Box Step Ups

5 Burpee Planks

1) 10 Barbell Overhead Squats

2) 5 High Hang Squat Snatches

3) 5 Hang Squat Snatches

4) 5 Full Squat Snatches

Snatch (EMOM 20:
1-5: 4 Snatches
6-10: 3 Snatches
11-15: 2 Snatches
16-20: 1 Snatch)

KEY TO THE UNIVERSE (Time)

3 Power Snatches (135/95)

3 Burpee Box Jump Overs (30/24)

6 Power Sntaches (135/95)

6 Burpee Box Jump Overs (30/24)

9 Power Snatches (135/95)

9 Burpee Box Jump Overs (30/24)