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CrossFit Empire South – CrossFit

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Deadlift

5 sets for load:

3 deadlifts

Metcon (AMRAP – Rounds and Reps)

211221

– RX –

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (15 ft)

– INTERMEDIATE –

AMRAP 10:

15 wall balls (14/10 lb) (10 ft/9 ft)

1 rope climb (10 ft)

– BEGINNER –

AMRAP 10:

15 wall balls (10/6 lb) (10 ft/9 ft)

3 strict chin-ups

Cool Down

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts

Burn! 12:00pm

AMRAP 15

15 Cal Bike

15 DB Thrusters

10 alt. DB renegade rows

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