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CrossFit Empire South – CrossFit

Metcon (Time)

RX

For Time (12 Min. Cap):

60-48-36-24-12:

Double-unders

30-24-18-12-6:

DB power cleans (35/50 lbs)

INTERMEDIATE

For Time:

30-24-18-12-6:

Double-unders

DB power cleans (20/35 lbs)

BEGINNER

For Time:

60-48-36-24-12:

Single-unders

30-24-18-12-6:

DB power cleans (10/15 lbs)

Metcon (Checkmark)

Accumulate:

1:00 foam roll calf/ leg

1:00 lacrosse ball roll/ foot

Metcon (Checkmark)

For time with a partner:

50 DB devils press

– Alternate every rep.

After Party!!!

Come hang out at open gym for some partner DB devils presses!!!

Cooldown Stretch

Weightlifting

Bench Press

4 Sets:

Set 1 – 10 reps (40%)

Set 2 – 8 reps (50%)

Set 3 – 6 reps (60%)

Set 4 – Max unbroken reps (70%)

– rest 2:00 between percentages.

Metcon

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