220729

CrossFit Empire South – CrossFit

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Weightlifting

Hang Power Snatch (3 Rep Max)

For load (10 Min. Cap):

3 hang power snatches

– Build to a 3-rep max.

Metcon

Metcon (Time)

RX

6 rounds for time (16 Min. Cap):

50 double-unders

25 weighted sit-ups (14/20 lb)

INTERMEDIATE

6 rounds for time:

25 double-unders

25 weighted sit-ups (10/14 lb)

BEGINNER

6 rounds for time:

50 single-unders

25 sit-ups

Cool Down

Metcon (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

After Party

Hang out at Open Gym and get some accessory work in!

Metcon (No Measure)

3 sets:

1:00 plank hold

20 GHD hip extensions

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