CrossFit Empire South

CrossFit Empire South – CrossFit

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Weightlifting

Metcon (3 Rounds for weight)

9 sets:

3 x 2 below the knee hang power cleans (45%)

3 x 2 below the knee hang power cleans (50%)

3 x 2 below the knee hang power cleans (55%)

– Rest exactly 1:00 between sets.

Metcon

Metcon (Time)

RX

For time (16 Min. Cap):

50-40-30-20-10:

Push-ups

25-20-15-10-5:

Box jump overs (20/24 in)

INTERMEDIATE

For time:

35-30-20-10-10:

Push-ups

25-20-15-10-5:

Box jump overs (20/24 in)

BEGINNER

For time:

25-20-15-10-5:

Push-ups from knees

25-20-15-10-5:

Box step overs (12/20 in)

Cool Down

Metcon (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

After Party

The Impala can jump up to 9 feet 8 inches high…be the impala today and hang out for some open gym time!

Metcon (Distance)

5 sets for height:

3 box jumps

– Rest as needed between sets