CrossFit Empire South – CrossFit
Metcon (Time)
– RX –
For Time (20min Time Cap):
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
– INTERMEDIATE –
For Time:
4 Rope Climbs (15-ft.)
20 Alternating Single-Leg Squats
40 Alternating DB Snatches (35/20#)
3 Rope Climbs
20 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
10 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
– BEGINNER –
For Time:
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (20/10#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches
Skills
Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB
Cool Down
3 Sets:
:30 Wrist Extension Stretch / Side
:30 Supine Snow Angel
Burn! 12:00pm
TBA
