“Lost wealth may be replaced by industry, lost knowledge by study, lost health by temperance or medicine, but lost time is gone forever.”-Samuel Smiles.


1.power snatch 2-2-2-2-2 work to a heavy 2 in 12 min.

AMRAP in 15 min. of:

1 round of “Cindy”

-5 pullups

-10 hand release pushups

-15 air squats

1 round of “DT”

-12 deadlift #155m #105f

-9 hang power clean #155m #105f

-6 shoulder to overhead anyway #155m #105f

Sport & Performance

1.snatch off blocks work to a heavy single in 12 min.

Mid-Atlantic CrossFit Challenge 19.4

“That Escalated Quickly”

every 3 min. for as long as possible:

-10 bench press #135m #95f

-10 chest to bar pullups

-10 alternating hand dumbbell power snatch #50m #35

rest the remainder of the 3 min., add 2 reps to each movement every completed round

post total rounds and reps to comments


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s