5K RUN DAY

CrossFit Empire South – CrossFit

Don’t RUN away! This was the second event in the very first CrossFit Games!

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Weightlifting

Hang Power Snatch (8 Sets x 3 Hang Power Snatches)

Every 1:30 for 8 sets:

3 hang power snatches (45-55%)

– Above the knee

Metcon

5K Run (Time)

RX

For time (30 Min. Cap):

5,000-m run

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

AMRAP 25:

400-m run

– Rest 1:00 between runs.

Cool Down

Metcon (No Measure)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

1:00 lacrosse ball roll/foot

After Party

If you have some extra time (and energy), knock out 100 Sit-ups in Open Gym!

Metcon (No Measure)

For completion:

100 abmat sit-ups

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