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

CrossFit Empire South – CrossFit

Clean and Jerk

In 12min, build up to a 1RM Clean and Jerk

*Athletes may choose to Power/Squat Clean + Power/Split Jerk

Metcon (AMRAP – Rounds and Reps)

“Hands Down”

AMRAP 18:

30 Double Unders

10 Power Cleans

30 Double Unders

10 Hang Squat Cleans

30 Double Unders

10 Push Presses

30 Double Unders

10 Reverse Lunges

30 Double Unders

10 Thrusters

RX: 115/80 RX+: 135/95

C.E.

EMOM 9

1) 0:50 High Plank Hold

2) 0:40 Hollow Hold

3) Rest

CrossFit Empire South – CrossFit

Don’t forget! Barbells For Boobs TONIGHT at Hampton Cove CrossFit! Event starts at 4:00pm. See you guys there!

Metcon (Time)

“Boats and Toes”

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105