CrossFit Empire South – CrossFit
Weightlifting
Hang Power Clean (3 Rep Max.)
For load (10 Min.):
3 hang power cleans
– Build to a 3-rep max.
Metcon
Metcon (Time)
RX
5 rounds for time (15 Min. Cap):
400/500-m row
1:00 handstand push-ups
INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 seated DB strict press (20/35 lb)
BEGINNER
5 rounds for time:
200/250-m row
1:00 push-ups
Cool Down
Metcon (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
After Party
Get some extra work in during Open Gym, and see your hard work pay off!
Metcon (No Measure)
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.
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