CrossFit Empire South – CrossFit
Squat Snatch
Every 1:30 x 10 sets
Perform 1 single within 70-80% of 1RM Snatch
Metcon (Time)
“Nuggs”
For time: (20 min time cap)
Teams of 2
4 Rounds:
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (50/35)
* Scaling option 1 (Masters 45+)
Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (35/25)
Burn! 12:00pm
AMRAP 20:
30 Double Dumbell Deadlifts
30 Sit Ups
20 Burpee Over DB
20 HARD Ring Rows or DB Bent Over Rows
10 Devil’s Press
10 Ring or Bench Dips
CrossFit Empire South 