Monday, June 14, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Take It Easy”

For Time; Teams of 2 (14 min time cap)

50/40 Calorie Row

42 Synchro Wall Balls (20/14)

50/40 Calorie Row

36 Synchro Wall Balls (20/14)

50/40 Calorie Row

30 Synchro Wall Balls (20/14)

Snatch

E1:30 x 4 Sets

(1+1+1) @ 70-80% 1RM

-Snatch Deadlift to below the knee + Snatch Pull with 1 second pause at the top of pull + Snatch:

*Bar returns to the floor between each movement.

Cool Down

1 min couch stretch (each side)

1 min foam roll lats (each side)

1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)

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