Monday, February 10, 2020

CrossFit Empire South – CrossFit

“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou

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Back Squat

On the 0: 9 Reps @ 60%

On the 2: 7 Reps @ 65%

On the 4: 5 Reps @ 70%

On the 6: 3 Reps @ 75%

On the 8: 1 Rep @ 80%

On the 9: 1 Rep @ 85%

On the 10: 1 Rep @ 90%

On the 11: 1 Rep @ 95%

On the 12: 1 Rep @ 102%

Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

RX: 135/95

RX+: 155/105
Add 1 rep to the squat cleans every round.

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