220210

CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

-RX-

AMRAP 12:

10 right-arm DB overhead squats (35/50 lb)

5 bar muscle-ups

10 left-arm DB overhead squats

15 toes-to-bars

-INTERMEDIATE-

AMRAP 12:

10 right-arm DB overhead squats (20/35 lb)

5 pull-ups

10 left-arm DB overhead squats

15 toes-to-bars

-BEGINNER-

AMRAP 12:

10 right-arm DB overhead squats (10/20 lb)

5 jumping pull-ups

10 left-arm DB overhead squats

15 hanging knee raises

Cool Down

Accumulate

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

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