CrossFit Empire South

CrossFit Empire South – CrossFit

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Metcon

Squat Cleans and Legless Rope Climb (5 Rounds for weight)

RX

For load:

12 squat cleans

1 legless rope climb

10 squat cleans

1 legless rope climb

8 squat cleans

1 legless rope climb

6 squat cleans

1 legless rope climb

4 squat cleans

– Increase loading across each set of squat cleans.

INTERMEDIATE

Rope climbs instead of legless rope climbs.

BEGINNER

For load:

12 hang squat cleans

3 pull-to-stands

10 hang squat cleans

3 pull-to-stands

8 hang squat cleans

3 pull-to-stands

6 hang squat cleans

3 pull-to-stands

4 hang squat cleans

– Increase loading across each set of squat cleans.

Post Workout Skill

Max Hang from Pull-Up Bar (Time)

For time:

Max hang from pull-up bar

Post Workout Mobility

Stretching (Checkmark)

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side