CrossFit Empire South – CrossFit
Metcon (Weight)
-RX-
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets
-Intermediate-
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.
-Beginner-
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.
Cool Down
OPTIONAL STRETCHING
3 Sets:
:30 Couch Stretch / Side
:30 Sit-and-Reach Stretch
Burn! 12:00pm
For Time:
Buy In: 15 Man Makers
Then 21-15-9
-Chair/Bench Dips
-Weighted Step Ups
-KB Swings/DB Swings
Cash Out: 15 Man Makers
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