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CrossFit Empire South – CrossFit

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Metcon

Conditioning (AMRAP – Rounds and Reps)

RX

AMRAP 12:

2 rope climbs

10 deadlifts (125/185 lb)

4 rope climbs

10 deadlifts

6 rope climbs

10 deadlifts

– Continue adding 2 reps to the rope climb until time expires.

INTERMEDIATE

AMRAP 12:

1 rope climbs

10 deadlifts (125/185 lb)

2 rope climbs

10 deadlifts

3 rope climbs

10 deadlifts

– Continue adding 1 rep to the rope climbs until time expires.

BEGINNER

2 rope pull-to-stands

10 deadlifts (75/115 lb)

4 rope pull-to-stands

10 deadlifts

6 rope pull-to-stands

10 deadlifts

– Continue to add 2 reps to the rope pull-to-stands until time expires.

Post Workout Strength

Deadlift – 2 Reps (5 Rounds for weight)

On a 10:00 clock:

Build to a heavy 2-rep deadlift

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

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