CrossFit Empire South – CrossFit
Deadlift
E1:30
7 Reps @ ~40%
5 Reps @ ~50%
3 Reps @ ~55%
3 Reps @ Target Weight (~55-65%)
-Then Rest 2:00-
20 Reps @ Target Weight (~55-65%)
Metcon (Time)
“Meter Maid”
For Time: (20 min time cap)
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
C.E.
“Barbell Cycling”
EMOM x 7
1. 7 Hang Squat Cleans + 1 Push Jerk
2. 6 Hang Squat Cleans + 2 Push Jerks
3. 5 Hang Squat Cleans + 3 Push Jerks
4. 4 Hang Squat Cleans + 4 Push Jerks
5. 3 Hang Squat Cleans + 5 Push Jerks
6. 2 Hang Squat Cleans + 6 Push Jerks
7. 1 Hang Squat Clean + 7 Push Jerks
*53% of 1RM
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