CrossFit Empire South – CrossFit
Weekly Mindset: “If you want to be truely successful at it, you cannot be content with pretty good.” -Tim Grover
Bear Complex
In 12 mins, build to a heavy weight of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Focus on control of the barbell, especially going from first push press to back squat.
Metcon (3 Rounds for reps)
“Buckle Up”
AMRAP 5:
200′ Walking Lunge
50 Abmat Sit Ups
Max Cal Row
Rest 5 Mins
AMRAP 5:
100′ Overhead DB Walking Lunge (50/35)
50 Abmat Sit Ups
Max Cal Row
Rest 5 Mins
AMRAP 5:
200′ Walking Lunge
50 Abmat Sit Ups
Max Cal Row
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