CrossFit Empire South – CrossFit
Weightlifting
Metcon (3 Rounds for weight)
9 sets:
3 x 2 below the knee hang power snatches 45%)
3 x 2 below the knee hang power snatches (50%)
3 x 2 below the knee hang power snatches (55%)
– Rest exactly 1:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
Partner AMRAP 12:
9 ring rows
9 overhead squats (65/95 lb)
– Alternate complete rounds with your partner.
INTERMEDIATE
Weight for overhead squats (55/75 lb)
BEGINNER
Weight for overhead squats (35/45 lb)
Cool Down
Metcon (No Measure)
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
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