Saturday October 23, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Skills

Pre-workout:

3 Muscle Snatches + 2 Power

Snatches + Overhead Squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
-Intermediate-

5 Rounds For Time:

400m Run

15 Overhead Squats (75/55#)

-Beginner-

5 Rounds For Time:

200m Run

10 Overhead Squats (45/35#)

Cool Down

3 Sets:

:30 Supine Snow Angel Stretch

:30 Prone Snow Angel Stretch

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