Hang Snatch Complex (5RM)
Snatch DL + 3 sec eccentric (hip to knee) + Hang Snatch + 5 sec eccentric hip to ground
**Stress keeping bar on body through the triple extension.
Hang Snatch Tech
Metcon (Rounds and Reps)
15 Min AMRAP
60 Double Unders (1- 30 DU, 2- 20 SSD, 3-150 Singles)
20 Wallballs (25/20) (1- 12, 2- 20/14, med ball squats)
15 Deadlifts (245/165) (1- a wt that you can do no more than 5 at a time, 2- KB DL)
Welcome to CFEX
CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!