CrossFit Empire South – CrossFit
Metcon (Time)
“Eating Ice Cream”
For Time: (15 min time cap)
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)
After Party!
Ab Work:
3 Rounds:
15 GHDs or 25 Sit Ups
25 Flutter Kicks (each side)
30-sec Plank
30-sec Side Plank (each side)
Burn! 12:00pm
For Time: (30 min time cap)
30 Kettebell Swings
30 Barbell Push Press
30 Ring Rows
30 Sit Ups
30 Barbell Back Squats
30 Dumbell Snatches
30 Push Ups
30 Barbell Bentover Rows
30 Dumbbell Plank Pull Throughs
30 Backrack Barbell Lunges
CrossFit Empire South 