Friday, October 29, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

– RX –

For Time (20min Time Cap):

4 Legless Rope Climbs (15-ft.)

40 Alternating Single-Leg Squats

40 Alternating DB Snatches (50/35#)

3 Legless Rope Climbs

30 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Legless Rope Climbs

20 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Legless Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

– INTERMEDIATE –

For Time:

4 Rope Climbs (15-ft.)

20 Alternating Single-Leg Squats

40 Alternating DB Snatches (35/20#)

3 Rope Climbs

20 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Rope Climbs

10 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

– BEGINNER –

For Time:

15 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

40 Alternating DB Snatches (20/10#)

12 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

30 Alternating DB Snatches

9 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

20 Alternating DB Snatches

6 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

10 Alternating DB Snatches

Skills

Accumulate:

1:00 L-Sit Hold

50 Seated Leg-Lifts Over DB

Cool Down

3 Sets:

:30 Wrist Extension Stretch / Side

:30 Supine Snow Angel

Burn! 12:00pm

TBA

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