Broflex Season 2

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Workout of the Day 12/21/2016 – Wednesday

CrossFit

A. Focus
EMOM 10:
4 Hang Power Snatches
2 Overhead Squats
2 Snatch Balance

Weight should be relatively light. Work should be completed in about 20-30 seconds.

B. Met-Con
‘Jackie’ on Roids
For Time:
1K Row
50 Thrusters (95#/65#)
30 C2B Pull-Ups

CrossFit 101

Skill.
Hang Power Snatch 5 x 5

Met-Con.
AMRAP 12:
15 Calorie Row
10 Hang Power Snatches

If a rower is unavailable, do 1 burpee for every calorie until a rower becomes available.