WOD

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CrossFit Empire South – CrossFit

Metcon (3 Rounds for reps)

“Last Call”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

C.E.

For Total Meters:

5:00 Row / 2:30 Rest

4:00 Row / 2:00 Rest

3:00 Row / 1:30 Rest

2:00 Row / 1:00 Rest

1:00 Row

*Record all 5 totals

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CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

C.E.

Body Armor

3×8 Glute Ham Raise

3×10 Hip and Back Extensions

3×12 Push Ups

3×16 Plate (45/25) Floor Presses

3xMax Effort L-Sit Hold / Resting 1:00 between

*Complete all of one station before moving to the next. Rest as needed between sets.

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CrossFit Empire South – CrossFit

Olympic Lifting

Olympic Lifting

In 12min, build up to a moderate heavy complex:

1 High Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Low Hang Snatch (below knee)

Metcon (AMRAP – Reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row