220421

CrossFit Empire South – CrossFit

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Metcon

Metcon (4 Rounds for time)

RX

4 rounds for time (15 Min. Time Cap):

30 single-leg squats

15 sumo deadlift high pulls (75/115 lb)

INTERMEDIATE

4 rounds for time:

30 single-leg squats

15 sumo deadlift high pulls (65/95 lb)

BEGINNER

4 rounds for time:

30 reverse lunges

15 sumo deadlift high pulls (55/75 lb)

Weightlifting

Single Leg DB Deadlifts

Post-workout:

3 sets for load:

10 single-leg DB deadlifts/leg

1:00 plank (push-up position)

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