Tuesday, April 30, 2019

CrossFit Empire South – CrossFit

Strict Handstand Push Up

Spend 12min (E1:30) working on Strict Handstand Push-Ups.

* Pick a certain number to maintain every 1:30, or work on handstand holds, dumbbell strict press, strict handstand push ups with abmats under head, ect.

Metcon (Time)

“Front Runner”

For Time:

200 Meter Run, 2 Power Clean and Jerks

200 Meter Run, 4 Power Clean and Jerks

200 Meter Run, 6 Power Clean and Jerks

200 Meter Run, 8 Power Clean and Jerks

200 Meter Run, 10 Power Clean and Jerks

Barbell: 165/110

C.E.

Back Squat – E2:30

4 Reps @ 72%

2 Reps @ 78%

4 Reps @ 72%

2 Reps @ 82%

4 Reps @ 72%

2 Reps @ 86%

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