220106

CrossFit Empire South – CrossFit

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Metcon (Time)

– RX –

3 rounds for time of (Time Cap 15min):

100 double-unders

50 DB snatches (50/35 lb)

25 pull-ups

– INTERMEDIATE –

3 rounds for time of:

1:30 double-unders

50 DB snatches (35/20 lb)

15 pull-ups

– BEGINNER –

3 rounds for time of:

100 single-unders

50 DB snatches (20/10 lb)

15 jumping pull-ups

Cool Down

Accumulate:

30 A-T-Y drills

1:00 doorway pec-stretch / side

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