CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Take Five”

AMRAP 5

Buy-In: 200m Run

Directly Into…

12 Deadlifts (185/135) (RX+ 225/155)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5

Buy-In: 200m Run

Directly Into…

9 Deadlifts (225/155) (RX+ 275/185)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5

Buy-In: 200m Run

Directly Into…

6 Deadlifts (275/185) (RX+ 315/215)

6 Lateral Barbell Burpees

C.E.

2 Rounds

20 Tuck-Ups

0:30 Hollow Hold

20 AbMat Sit-Ups

0:30 Plank Hold