CrossFit Empire South – CrossFit
Skills
3 Sets For Load:
10 Front Squats
– Rest 1:30 between sets
Metcon (Time)
– RX –
3 Rounds For Time (20min Time Cap):
800m Run
50 Deadlifts (95/65#)
– INTERMEDIATE –
3 Rounds For Time:
800m Run
50 Deadlifts (75/55#)
– BEGINNER –
3 Rounds For Time:
600m Run
25 Deadlifts (75/55#)
Cool Down
Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Pigeon Stretch / Side
Burn! 12:00pm
2 Rounds For Time (30min cut off)
750m Row
15 Burpee Box Jump Overs
30 Cal Bike
15 Burpee Box Jump Overs
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