Saturday, April 25, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

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Metcon (AMRAP – Reps)

“Good. For. You.”

Get ready for a LONG grinder today!

Number 1 AMRAP 2: At Each Station:

A. Cal Bike/Row/2 min run for max calories

B. “Good For You’s” (Look below for directions)

C. Rest


Directly Into

Number 2 AMRAP 2: At Each Station:

A. Burpees

B. DB Snatches (50/35)

C. Rest


Directly Into

Number 3 AMRAP 2: At Each Station:

A. Box Jumps

B. DB Hang Clean and Jerks (50/35)

C. Rest

This is a total of 54 mins of work. You will perform max reps at each station for 2 mins.

(Example: You will stay a A for 2 mins, then move to B for 2 mins, then C for 2 mins.)

You will repeat Number 1 AMRAP 2 for a total of 3 rounds before moving to Number 2 AMRAP 2. You will do the same here before moving to Number 3 AMRAP 2.

“Good For You’s”:

If you have a sandbag, you will hold that sandbag and perform 2 alternating lunges followed by 1 squat to complete 1 rep. If we don’t have a sandbag, then we can perform these with a barbell in the front rack position at (155/105).

If we don’t have a barbell, then we can perform these with an odd object.


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