CrossFit Empire South – CrossFit
HERE WE GO! The Open starts THIS WEEK! Check your emails to see what the next 3 weeks will look like in the box!
Metcon (Time)
“The Workout”
10 Rounds For Time: (20 min time cap)
1 Squat Snatch (155/105)
3 Power Clean and Jerk (155/105)
30 Double Unders
After Party!
Accessory:
3 rounds
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)
