Friday, February 8, 2019

CrossFit Empire South – CrossFit

Squat Snatch

For Load AND Quality: (15min cutoff)

#1: 3 reps @ 50%

#2: 2 reps @ 60%

#3: 2 reps @ 65%

#4: 1 rep @ 70%

#5: 1 rep @ 75%

#6: 1 rep @ 80%

Metcon (AMRAP – Rounds and Reps)

“Twenty-Something”

AMRAP 20:

30 Overhead Squats (95/65) (RX+ 115/80)

30 Box Jump Overs (24/20) (RX+ 30/24)

30 Toes to Bar (RX+ Knees to Elbows)

30/21 Calorie Row

C.E.

“Stamina Builder”

50 Double Unders, 20′ Handstand Walk

50 AbMat Sit-Ups, 20′ Handstand Walk

40 Double Unders, 20′ Handstand Walk

40 AbMat Sit-Ups, 20′ Handstand Walk

30 Double Unders, 20′ Handstand Walk

30 AbMat Sit-Ups, 20′ Handstand Walk

20 Double Unders, 20′ Handstand Walk

20 AbMat Sit-Ups, 20′ Handstand Walk

10 Double Unders, 20′ Handstand Walk

10 AbMat Sit-Ups, 20′ Handstand Walk

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