Friday, August 13, 2021

CrossFit Empire South – CrossFit

Metcon (AMRAP – Reps)

“Nitro”

AMRAP 10:

–12/10 Calorie Row or 10/8 Cal Bike or 100m Run

–12 Alternating Hang Dumbbell Clean and Jerk (50/35)

– Rest 5:00 –

AMRAP 10:

–12/10 Calorie Row or 10/8 Cal Bike or 100m Run

–8 Burpee Over Rower or Barbell

Accessory

10:00 Muscle Transition Practice

Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *

Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)

Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *

Beginner: Practice!

Burn! 12:00pm

20 Rounds For Time: (30 min time cap)

5 Sit Ups

3 DB Thrusters

1 Wall Walk

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