03 Dec Twelve
South Hall CrossFit – CrossFit
Warm-up (No Measure)
PVC Pass Thru
Hang Power Snatch
E2MOM for 12 Min (6 Sets)
Hang Power Snatch + Power Snatch
Build in weight, focus on a strong extension and shrug!
Metcon (4 Rounds for reps)
EMOM x 12
Min 1 – Max Kettlebell Swings 53/35
Min 2 – Max Burpee Box Jump Overs 24/20
Min 3 – Rest
This needs to be an “ALL OUT” effort today. Go at a hard pace on the first round and try to stay within 5 reps of each movement each round.