CrossFit Empire South – CrossFit
Metcon
AMRAP 12: DB Thrusters and Rope Climb (AMRAP – Rounds and Reps)
RX
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb
– Use two dumbbells.
SCALED
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope pull-to-stand
INTENDED STIMULUS:
A) Complete 8-12 total rounds.
B) Maintain unbroken thrusters for as many rounds as possible.
C) Classic push/pull movement combination. Expect a “Franish” feel to the workout.
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Murph Prep Accessory – Week 2
Run Intervals: 800-m, 400-m, 200-m (Checkmark)
Run Intervals:
Run 800-m
Run 400-m
Run 200-m
Optional Finisher: 1 mile Run (1,600-m)
– Rest between runs in the same amount of time as it took to run the interval.
– Weight Vest Optional –
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