CrossFit Empire South – CrossFit
“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton
Metcon (AMRAP – Reps)
“Good. For. You.”
Get ready for a LONG grinder today!
Number 1 AMRAP 2: At Each Station:
A. Cal Bike/Row/2 min run for max calories
B. “Good For You’s” (Look below for directions)
Number 2 AMRAP 2: At Each Station:
B. DB Snatches (50/35)
Number 3 AMRAP 2: At Each Station:
A. Box Jumps
B. DB Hang Clean and Jerks (50/35)
This is a total of 54 mins of work. You will perform max reps at each station for 2 mins.
(Example: You will stay a A for 2 mins, then move to B for 2 mins, then C for 2 mins.)
You will repeat Number 1 AMRAP 2 for a total of 3 rounds before moving to Number 2 AMRAP 2. You will do the same here before moving to Number 3 AMRAP 2.
“Good For You’s”:
If you have a sandbag, you will hold that sandbag and perform 2 alternating lunges followed by 1 squat to complete 1 rep. If we don’t have a sandbag, then we can perform these with a barbell in the front rack position at (155/105).
If we don’t have a barbell, then we can perform these with an odd object.
HAVE FUN GRINDIN’!