220125

CrossFit Empire South – CrossFit

Metcon (Time)

-RX-

For time (15min Time Cap):

100 double-unders

21 front squats (115/75 lb)

21 push presses (115/75 lb)

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses

-INTERMEDIATE-

For time:

1:00 double-unders

21 front squats (95/65 lb)

21 push presses (95/65 lb)

1:00 double-unders

15 front squats

15 push presses

1:00 double-unders

9 front squats

9 push presses

-BEGINNER-

For time:

100 single-unders

21 front squats (45/35 lb)

21 push presses (45/35 lb)

100 single-unders

15 front squats

15 push presses

100 single-unders

9 front squats

9 push presses

Clean and Jerk

Post-workout:

On a 5:00 clock:

Build up to a 1-rep clean and jerk

Cool Down

3 sets:

:30 couch stretch / side

:30 foam roll lower back

:30 foam roll lats / side