CrossFit Empire South – CrossFit
The key to success is to focus on goals, not obstacles.
Back Rack Lunges
E2:00 x 4 Sets
8 reps on each leg.
Perform all 8 reps on left leg, then switch.
Metcon (AMRAP – Rounds and Reps)
“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
Scale for Bar Muscle Ups:
12 Chest to Bar
10 Pull Ups (banded/ring rows)
6 Strict Pull Ups
10 Bent over Rows with Barbell
CrossFit Empire South 