Wednesday, January 8, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “80% of success is showing up.”- Woody Allen

View Public Whiteboard

Squat Clean

E2:00 x 5 Sets

Set 1: 5 reps @ 55-60%

Set 2: 4 reps @ 65-70%

Set 3: 3 reps @ 75-80%

Set 4: 2 reps @ 85-90%

Set 5: 1 rep AHAP

Metcon (Time)

“Airplane Mode”

2 Rounds For Time: (25 min cut off)

1000m Run

1K Row

50 Wall Balls (20/14) (10’/9′)

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