CrossFit Empire South – CrossFit
5:45am, 9:15am, and 12:00pm Classes will follow the regularly scheduled workout.
No 4:30pm Class Today.
Murph – Warm Up on your own at 5pm. First Heat will begin at 5:30pm!!! See Saturday’s WOD for Murph Details.
Metcon
Metcon (Time)
RX
5 rounds for time (15 Min. Time Cap):
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.
INTERMEDIATE
5 rounds for time:
1:00 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (65/95 lb)
– Athletes must step down from the top of the box.
BEGINNER
5 rounds for time:
63 single-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.
Skills
Metcon (No Measure)
Post-workout:
2 sets:
1:00 hip extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.
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