October 30 2019

Lithium CrossFit – CrossFit

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Weightlifting

Snatch complex w/pause

8 min EMOM

1 snatch deadlift with 2 second pause at the knee

1 hang snatch with pause in the catch

1 snatch

* start at 45% and build to a heavy complex

Metcon

October 30 2019 (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Chest to Bar

12 Single Arm Dumbbell Snatch (50/35)

25 Double under