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.

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

CrossFit Empire South – CrossFit

Doors will open at 8:30am. Please come in early to warm up on your own. The WOD will start at 9:00am.

Metcon (Time)

“Thanksgiving With The Girls”

For Time:

“Angie’s House”

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

“Helen’s House”

400m Run

21 KBS (53/35)

12 Pull Ups

“Fran’s House”

15 Thrusters (95/65)

“Grace/Isabel’s House”

20 Ground-To-Overhead (95/65)

“Nancy’s House”

400m Run

15 OHS (95/65)

“Kelly’s House”

400m Run

30 Box Jumps (24/20)

30 WBS (20/14)