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CrossFit Empire South – CrossFit

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Skills

Metcon (Checkmark)

Pre-workout:

EMOM 8:

5 sumo deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

5 strict chin-ups

10 DB bench press (35/50 lb)

15 DB deadlifts

INTERMEDIATE

AMRAP 15:

5 strict chin-ups

10 DB bench press (20/35 lb)

15 DB deadlifts

BEGINNER

AMRAP 15:

5 ring rows

10 DB bench press (10/15 lb)

15 DB deadlifts

Cool Down

Metcon (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

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