CrossFit Empire South – CrossFit
Don’t RUN away! This was the second event in the very first CrossFit Games!
Weightlifting
Hang Power Snatch (8 Sets x 3 Hang Power Snatches)
Every 1:30 for 8 sets:
3 hang power snatches (45-55%)
– Above the knee
Metcon
5K Run (Time)
RX
For time (30 Min. Cap):
5,000-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
AMRAP 25:
400-m run
– Rest 1:00 between runs.
Cool Down
Metcon (No Measure)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 lacrosse ball roll/foot
After Party
If you have some extra time (and energy), knock out 100 Sit-ups in Open Gym!
Metcon (No Measure)
For completion:
100 abmat sit-ups
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