CrossFit Empire South – CrossFit
Deadlifts
E2:00 x 5 set (10 mins total)
Set 1 – 6 reps at moderate weight
Set 2 – 3 reps at moderate/heavy weight
Set 3 – 1 rep at heaviest weight
Set 4 – 5 reps at heavy weight
Set 5 – 5 reps at heaviest weight for 5
*Using the heavy single in Set 3 to make the sets of 5 feel lighter. Set three should be the heaviest amount of weight on the bar for this portion.
Metcon (Time)
“Bane”
For Time: (20 min time cap)
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man”
*1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
(185/135)
C.E.
A.) Aerobic Capacity
2 Rounds, Not For Score:
300m Slower (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)
*2K + “X” is in relation to our /500m split during our best 2K Row.
No rest between rounds
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