220112

CrossFit Empire South – CrossFit

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Front Rack Lunge

Pre-workout:

4 sets:

50-ft. single KB front rack lunge

– Rest as needed between sets

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

7 box jumps (36/30 in)

14 KB swings (32/24 kg)

– INTERMEDIATE –

AMRAP 12:

7 box jumps (24/20 in)

14 KB swings (24/16 kg)

– BEGINNER –

AMRAP 12:

7 box jumps (20/12 in)

14 KB swings (16/8 kg)

Cool Down

5 sets:

:30 foam roll calves / side

:30 t-spine foam roll

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