21.12.04

CrossFit Empire South – CrossFit

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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