CrossFit Empire South – CrossFit
Front Rack Lunge
10min to build to a heavy 2-rep front rack lunge
Nast Girls V2 (Time)
– RX –
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)
– INTERMEDIATE –
3 Rounds For Time:
50 Single-Leg Squats to Box (20″)
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)
– BEGINNER –
3 Rounds For Time:
35 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans (75/55#)
Time Cap 15min
Cool Down
3 Sets:
:20 Pec Foam Roll / Side
:30 Foam Roll Low Back