Workout of the Day

September
25
2016

Grip it Tight

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 strict pull ups

10 back extensions

25 cal row

EMOM for 8 min: (2 x 2 each 2 min)

EMOM for 8 min: 60,70,75,80% 1RM squat snatch

2 reps of squat sntach

change weight out every 2 min
record last 2 reps of successful lift

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min:

30 hang power snatch #75/55 mrx#65/45

30 front squats

30 pull ups

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