Monday, October 4, 2021

CrossFit Empire South – CrossFit

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Snatch Push Press + Overhead Squat

E2MOM x 6 sets

3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy load in 6 sets

Metcon (Time)

“Chick-Fil-A”

For Time: (10 min time cap)

21-15-9

Overhead Squat (95/65)

Bar-facing burpees

Chest to bar pull-ups

* Scaling option 1 (Masters 45+)

21-15-9

Overhead Squat (75/55)

Bar-facing burpees

Pull-ups

* Scaling Option 2 (Beginner)

21-15-9

Dumbbell Front Squat (light)

Up Downs

Jumping Pull Ups

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