CrossFit Empire South – CrossFit
Metcon
DB Burpee Box Overs, Deadlifts, OHS, and RMUs (Time)
RX
For time (15:00 Cap):
15 DB burpee box overs (35/50 lb) (20/24 in)
15 deadlifts (205/315 lb)
15 overhead squats (135/205 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
INTERMEDIATE
For time:
15 DB burpee box overs (20/35 lb) (20 in)
15 deadlifts (125/185 lb)
15 overhead squats (75/115 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs
BEGINNER
For time:
15 DB burpee box overs (10/15 lb) (12/20 in)
15 deadlifts (75/115 lb)
15 overhead squats (35/45 lbs)
15 low-ring muscle-ups
– Use two DBs for the DB burpee box overs
Post Workout Mobility
Stretching (Checkmark)
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
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