Wednesday, June 23, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Kratos”

10 Rounds: (15 min time cap)

1 Rope Climb

4 Handstand Push-ups

6 Alternating Dumbbell Snatches (50/35)
RX+: 70/50 for dumbbell

Squats

E2:00 x 5 Sets

3 Front Squat + 3 Back Squat:

*Make your last 2 sets challenging but doable.

Accessory

3 Rounds:

5-8 Glute Ham Raises

10 Bulgarian Split Squat (each side)

10 Single Leg Barbell RDL’s (each)

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