Thursday, October 7, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Squat Snatch

Every 1:30 x 10 sets

Perform 1 single within 70-80% of 1RM Snatch

Metcon (Time)

“Nuggs”

For time: (20 min time cap)

Teams of 2

4 Rounds:

400m Run (Together)

100ft Single Dumbbell Synchro Lunge (50/35)

* Scaling option 1 (Masters 45+)

Teams of 2

4 Rounds

400m Run (Together)

100ft Single Dumbbell Synchro Lunge (35/25)

Burn! 12:00pm

AMRAP 20:

30 Double Dumbell Deadlifts

30 Sit Ups

20 Burpee Over DB

20 HARD Ring Rows or DB Bent Over Rows

10 Devil’s Press

10 Ring or Bench Dips

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