21.11.29

CrossFit Empire South – CrossFit

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Metcon (Time)

– RX –

For Time: (15min Time Cap)

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

– INTERMEDIATE –

For Time:

21 Deadlifts (155/105#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

– BEGINNER –

For Time:

21 Deadlifts (95/65#)

400m Run

15 Deadlifts

300m Run

12 Deadlifts

200m Run

9 Deadlifts

200m Run

Skills

2 Sets:

1:00 GHD Sit-ups

1:00 Plank Hold

1:00 Good Mornings

Cool Down

3 Sets:

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist

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