CrossFit Empire South – CrossFit

Overhead Squat

5 sets of 3 reps – E2:30

Build up AHAP

Metcon (Time)

“Ground Breaking”

For Time: (15min cutoff)

50 Sumo Deadlift High Pulls (75/55) (RX+ 95/65)

35 Lateral Barbell Burpees

50 Overhead Squats (75/55) (RX+ 95/65)

C.E.

Alternating E1:30 x 3rds

-10 Push-Ups

-8 HSPU

-6 Strict HSPU

-4 Parallette HSPU

CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Bar Keeper”

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Assault Bike/Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Assault Bike/Row