CrossFit Empire South

CrossFit Empire South – CrossFit

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Metcon

AMRAP 5 x 3: Alt. Single Leg Squats, Double-Unders, MU Progression (AMRAP – Rounds and Reps)

RX

AMRAP 5:

10 alternating single-leg squats

30 double-unders

15 pull-ups

– Rest 1:00

AMRAP 5:

10 alternating single-leg squats

30 double-unders

12 chest-to-bar pull-ups

– Rest 1:00

AMRAP 5:

10 alternating single-leg squats

30 double-unders

9 bar muscle-ups

SCALED

AMRAP 5:

6 alternating single-leg squats

30 double-unders

15 ring rows

– Rest 1:00

AMRAP 5:

6 alternating single-leg squats

30 double-unders

12 pull-ups

– Rest 1:00

AMRAP 5:

6 alternating single-leg squats

30 double-unders

9 chest-to-bar pull-ups
INTENDED STIMULUS:

A) 2-4 rounds, 2-3 rounds, and 1-3 rounds for each respective AMRAP.

B) High-skill bodyweight movements.

C) Increasing complexity as volume decreases.

D) Don’t game the three AMRAPs; push the pace early and face the challenge of performing bar muscle-ups with a pre-fatigued upper body.

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