CrossFit Empire South – CrossFit
Metcon (Time)
– RX –
For Time: (15min Time Cap)
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
– INTERMEDIATE –
For Time:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
– BEGINNER –
For Time:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run
Skills
2 Sets:
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings
Cool Down
3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist
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