220211

CrossFit Empire South – CrossFit

Front Rack Lunge

Pre-workout:

On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge

Metcon (Time)

-RX-

6 rounds for time (10min time cap):

5 hang power cleans (105/155 lb)

10 weighted lunges

Then …

On a 4:00 clock for reps:

Handstand walk

-INTERMEDIATE-

6 rounds for time:

5 hang power cleans (75/115 lb)

10 weighted lunges

Then …

On a 4:00 clock for reps:

Wall walk

-BEGINNER-

6 rounds for time:

5 hang power cleans (35/45 lb)

10 weighted lunges

Then …

On a 4:00 clock for distance:

Bear crawl

Cool Down

2 sets:

1:00 banded hamstring stretch/side

:30 seated torso twist/side

:30 scorpion stretch hold/side

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