CrossFit Empire South – CrossFit
Pre-Workout Test
Metcon (AMRAP – Reps)
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
30 double-unders
7 DB thrusters (35/50 lb)
– Alternate complete rounds with your partner.
I NTERMEDIATE
AMRAP 12:
30 double-unders
7 DB thrusters (20/35 lb)
BEGINNER
AMRAP 12:
30 single-unders
7 DB thrusters (10/15 lb)
Metcon (Checkmark)
3 sets:
:45 child pose
:45 frog stretch
