CrossFit Empire South

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Wednesday, March 4, 2020

CrossFit Empire South – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

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Overhead Squat

E3:00 x 3 Sets

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

Then

E2:00 x 3 Sets

1 rep @ 90%

1 rep @ 95%

1 rep @ 100/100+

Metcon (Time)

“Fuller Circle”

For Time: (30 min cut off)

1000 Meter Run

100 Double Unders

50 Cal Row

100 Double Unders

1000 Meter Run
For the run, athletes will run an 800m to the post office and back, then a 200m to the gas station and back. All athletes row 50 cals.

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