Wednesday 18th July 2018 CrossFit Smash

10 min EMOM

  • odd: 8 power snatch 40/30 then max bar facing burpees 
  • even: rest

Rest 5 mins

10 min EMOM

  • odd: 12 chest to bar pull ups then max DB snatch - alternating 22.5/15
  • even: rest

(scale the reps on the pull ups if needed)



4 rounds, start a new round every 2:30

max hollow hold

(scale is a plank hold)

Greg Fraser