CrossFit Empire South – CrossFit
Metcon (Time)
“Opie”
Every 2:30 (10 Sets)
1 Squat Snatch (185/125)
10 Burpees Over Bar
30 Double Unders
*Score is slowest time
Cool Down
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Burn! 12:00pm
50 Cal Bike
75 Plate Ground to Overhead
50 Burpee to Target
30s Work- 30s Rest Intervals
Pick up where you left off
CrossFit Empire South 