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CrossFit Empire South – CrossFit

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Skills

Metcon (Weight)

Pre-workout:

On an 8:00 clock:

Build to a heavy 3-rep weighted chin-up

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Reps)

RX

AMRAP 10:

1-2-3-4…

DB Turkish get-up (35/50 lb)

Strict chest-to-bar pull-up

– Continue adding 1-rep to each round until time expires.

INTERMEDIATE

AMRAP 10:

1-2-3-4…

DB Turkish get-up (25/35 lb)

Strict pull-up

BEGINNER

AMRAP 10:

1-2-3-4…

DB Turkish get-up (10/15 lb)

Ring row

Cool Down

Metcon (No Measure)

2 sets:

1:00 reach, roll, and lift

:30 90/90 shoulder rotation

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