CrossFit Empire South – CrossFit
Metcon (Time)
“Toy Story”
Every 5:00 x 4 Sets:
-50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
-7 Bar Muscle-ups or 10 Burpee Chest to Bar
-50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
(4 min time cap each set)
Snatch Complex
Snatch Pull + High Pull + Snatch:
Every 1:30 x 5 Sets.
– Build from 60-65% to 80-85% 1RM Snatch
*Do a snatch pull, then do a high pull before resetting and going into a full snatch.