CrossFit Empire South – CrossFit
Weightlifting
Hang Power Snatch (3 Rep Max)
For load (10 Min. Cap):
3 hang power snatches
– Build to a 3-rep max.
Metcon
Metcon (Time)
RX
6 rounds for time (16 Min. Cap):
50 double-unders
25 weighted sit-ups (14/20 lb)
INTERMEDIATE
6 rounds for time:
25 double-unders
25 weighted sit-ups (10/14 lb)
BEGINNER
6 rounds for time:
50 single-unders
25 sit-ups
Cool Down
Metcon (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
After Party
Hang out at Open Gym and get some accessory work in!
Metcon (No Measure)
3 sets:
1:00 plank hold
20 GHD hip extensions
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