9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/14

December 14, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- King George – CrossFit

Weightlifting

3-Position Power Snatch (Weight)

Build to a Heavy Set of 1 Power Snatch at each position:

High Hang

Knee-Level

Floor

Metcon

Metcon (Weight)

EMOM 12, alternating:

Min 1 – 5 Power Snatch @ 75%

Min 2 – 15/12 Calorie Row

Min 3 – 15 Ab-mat Sit-Ups

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