Thursday, June 17, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“One of These Nights”

For Time: (25 min time cap)

Teams of 2:

300 Double Unders

50 Burpee Box Jump Overs (24/20)

100 Alternating Dumbbell Snatch (50/35)

50 Burpee Box Jump Overs (24/20)

300 Double Unders
RX+: Dumbbell Snatch Weight (70/50)

Hang Snatch

Hang Squat Snatch Waves :

3 @ 70% 1 RM Snatch

2 @ 75%

1 @ 80%

– Rest 60-90 seconds –

3 @ 75%

2 @ 80%

1 @ 85%

– Rest 60-90 seconds –

1 @ 85%+

*You can go heavier if you feel good!

Burn! 12:00pm

Team of 2:

1 Mile Run For Time:

Every 200m, team must perform these synchros:

20 Air Squats

20 Jumping Jacks

20 Mountain Climbers

*Teams have options to run 8 x 200m Runs and do synchro movements in gym or Run the mile course (Lily Flag and back) and stop every 200m to do synchro movements.

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