211230

CrossFit Empire South – CrossFit

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Max Burpees and Single Leg Squats

On a 3:00 Clock:

1:00 Max Burpees to Target

Then,

2:00 Max Single-Leg Squats

Metcon (Time)

-RX-

4 rounds for time (15min time cap)

400m run

30 hip extensions

-Intermediate-

4 rounds for time (15min time cap)

400m run

20 hip extensions

-Beginner-

4 rounds for time (15min time cap)

200m run

20 good mornings

Cool Down

3 sets:

:30 sec foam roll hamstrings/side

:30 foam roll calves/side

Burn! 12:00pm

AMRAP 18:

6-12-18-24-30-24-18-12-6

Kettlebell Swings

Goblet Squats

Kettlebell Deadlift

*After Each Round Farmers Carry 100ft