Tuesday, May 25, 2021

CrossFit Empire South – CrossFit

Metcon (AMRAP – Reps)

“Red Ranger”

AMRAP 15:

Teams of 2

75 Snatch (75/55)

60 Snatch (135/95)

45 Snatch (165/115)

Max Snatch (210/135)
Score is Max reps of last weight

After Party!

3 Rounds:

5-8 Glute Ham Raises

10 Bulgarian Split Squat (each side)

10 Single Leg Barbell RDL’s (each)

Burn! 12:00pm

For Time: (30 min time cap)

10 Burpees

5 Heavy Russian Swings

800m Run

20 Burpees

10 Russian Swings

400m Run

30 Burpees

15 Russian Swings

200m Run

30 Sit Ups

15 Russian Swings

400m Run

20 Sit Ups

10 Russian Swings

800m Run

10 Sit Ups

5 Russian Swings

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