This One:
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
OR
CrossFit Open 19.1
AMRAP 15
19 Wall Balls 20 to 10’/14 to 9′
19 Calorie Row
Additional Work:
Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)
Build to a Heavy Single
Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)
Build to a Heavy Single
Minutes 12:00-20:00 – Hang Squat Snatch
Build to a Heavy Single
