Friday, October 22, 2021

CrossFit Empire South – CrossFit

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Lift Move Work (AMRAP – Rounds and Reps)

-RX-

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Bar Muscle-ups

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35#)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees

-Intermediate-

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Pull-ups

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

30 Double Unders

6 Single-Arm DB Push Presses (Left) (50/35#)

6 Single-Arm DB Push Presses (Right)

6 Lateral DB Burpees

-Beginner-

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Ring Rows

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

20 Single Unders

5 Single-Arm DB Push Presses (Left) (35/20#)

5 Single-Arm DB Push Presses (Right)

5 Burpees

Cool Down

2 Sets:

:30 Doorway Pec Stretch / Side

:30 Pigeon Stretch / Side

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