Saturday, September, 14, 2019

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Reps)

“Thumb War”

Teams of 4: 5 Rounds

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike or Row Calories

1 Minute Rest

*In “Thumb War” you’ll work for 3 minutes straight before resting for 1 minute

* Whenever there is rest built in, we want to minimize the amount of rest happening during the work time

* The score across the 5 rounds is total accumulated reps by team

*Each team will have a station set up for the three movements. The clock will run for 20 mins. At 3..2..1..GO! Each member will be at one of the four stations (including rest) to begin the workout. Athletes will rotate through each station until 5 sets of each movement have been completed by all members.


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