Wednesday, June 5, 2019

CrossFit Empire South – CrossFit

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Overhead Squat

E2:00 x 5

1 Tempo OHS

1 OHS

*5 seconds down, 2 second pause in the bottom

*Build in weight, start at 60%

Metcon (3 Rounds for reps)

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 OHS (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 OHS (115/85)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 OHS (135/95)

4 Burpee Box Jump Overs (24/20)

C.E.

A.) Strict HSPUs

10 Sets For Time:

40% of Max Strict HSPUs

B.) Snatch Balance

5 sets of 2

*Start @ 50%