CrossFit Empire South – CrossFit
Metcon (Time)
“Kalsnew”
For Time: (30 min cut off)
100 Alternating Dumbbell Clean and Jerks
*On the Minute: 5 Burpees Over Dumbbell
https://youtu.be/QWqNunZUUzg
If we don’t have a dumbbell but we have a barbell, let’s do empty barbell clean and jerks. If we have a kettlebell, let’s perform hang kettlebell clean and jerks. If zero equipment, let’s do odd object ground to overhead.
Metcon (No Measure)
Burn! 12:00pm
EMOM x 16
Min 1 : 45s of Cross-Body V-Ups
Min 2: 45s of Bent Over Rows
Min 3: 45s of Lateral Shoot Throughs https://youtu.be/2ou1uKCiqMc
Min 4: 45s of Alternating Jumping Lunges
Rest 2 mins
Then
AMRAP 10:
Ascending Ladder 10-20-30-40…
-Mountain Climbers
-Step Ups on Box or Step
