CrossFit Empire South – CrossFit
Metcon (5 Rounds for reps)
A.) Tabata Core Thursday!
20s work/10s rest for 8 rounds of:
Even rounds: Hollow Rocks
Odd rounds: Sit Ups
B.) “The Chief”
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 Min
Repeat this sequence for a total of 5 rounds
After each 3 min cycle, start over. Score is total rounds and reps of each AMRAP.
If we do not have a barbell, we can perform an odd object to shoulder. If we have dumbbells, we can use dumbbells for Power Cleans.