CrossFit Empire South – CrossFit

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Metcon (Time)

“Kinda Awful Annie”

50 Double-Unders

50 Stick Sit Ups

5 Cleans (185/125)

40 Double-Unders

40 Stick Sit Ups

4 Cleans

30 Double-Unders

30 Stick Sit Ups

3 Cleans

20 Double-Unders

20 Stick Sit Ups

2 Cleans

10 Double-Unders

10 Stick Sit Ups

1 Clean

Stick Sit Up:

https://youtu.be/U9n2hCKx5bo
Option 2:

“Annie”

50-40-30-20-10

Double Unders

AbMat Sit Ups

Burn! 12:00pm

21-18-15-12-9-6-3:

Cal Bike

Dumbbell Snatches

Burpees

CrossFit Empire South – CrossFit

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Metcon (Time)

“Nasty Nancy”

5 Rounds For TIme: (30 min time cap)

• 500m Run

• 15 Overhead Squats

• 15 Bar-Facing Burpees

W 125 lb. M 185 lb.
Option 2:

“Nancy”

5 Rounds For Time:

400m Run

15 OHS (95/65)

Cool Down: 200m Buddy Walk

Burn! 12:00pm

AMRAP 25 with a Partner:

100 Box Jumps (24/20)

100 KB Sumo Deadlift High Pull (53/35)

100 Goblet Squats

50 Box Jumps (24/20)

50 KB Sumo Deadlift High Pull

50 Goblet Squats

30 Box Jumps (24/20)

30 KB Sumo Deadlift High Pull

30 Goblet Squats