Tuesday, November 19th 2019

CrossFit Empire South – CrossFit

It’s PR Week! Everyday, now through Thanksgiving Week, we are testing our strength, so make sure you are here and ready to lift!

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Back Squat

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Rounds and Reps)

“Sea Horse”

AMRAP 20:

800m Row

400m Run

20 Burpees

After Party!

Not For Time:

50′ Handstand Walk, 150′ Farmers’ Carry

50′ Handstand Walk, 100′ Farmers’ Carry

50′ Handstand Walk, 50′ Farmers’ Carry

50′ Handstand Walk, 100′ Farmers’ Carry

50′ Handstand Walk, 150′ Farmers’ Carry

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CrossFit Empire South