CrossFit Empire South – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
C.E.
Body Armor
3×8 Glute Ham Raise
3×10 Hip and Back Extensions
3×12 Push Ups
3×16 Plate (45/25) Floor Presses
3xMax Effort L-Sit Hold / Resting 1:00 between
*Complete all of one station before moving to the next. Rest as needed between sets.
CrossFit Empire South 