21909 Eastex Fwy, Humble, Texas 77339
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141024 – “AMP Energy Lo Cal Hi Power”

Main – CrossFit

Warm-up

(No Measure)

Row 500m,

Then,

20 Jumping Jacks

10 Empty Bar Push-Press

5 Pull-ups

10 Empty Bar Overhead Squat

20 Jumping Jacks

Weightlifting

Snatch (1 – 1 – 1 – 1 – 1 – 1)

Metcon

Metcon (AMRAP – Reps)

6-AMRAP

6 Strict Pull-up

4 Strict HSPU

2 Squat Snatch (135#/95#)

Rest 2 Minutes

4-AMRAP

6 Pull-up

4 HSPU

2 Power Snatch (135#/95#)

Rest 2 Minutes

2-AMRAP

Wall Ball Shot (20#/14#)