220816

CrossFit Empire South – CrossFit

Weightlifting

Deadlift (Weight)

Every 2:00 x 5 sets:

10 deadlifts (60%)

– Perform reps unbroken and AFAP.

Metcon

Metcon (5 Rounds for reps)

RX

5 rounds for reps (18 Min. Cap):

400-m run

1:00 max burpee + push-up

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for reps:

200-m run

1:00 max burpee + push-up

Cooldown Stretch

Metcon (Checkmark)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side

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