CrossFit Empire South – CrossFit
Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”
Bench Press
E2:00 x 6 Sets
Build to a heavy 5 reps
Metcon (Time)
“Woodworker”
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24″/20″)
75/50 Calorie Row
100 Double Unders
Options for DU: 100 Penguin Hops
https://youtu.be/H-m3t33fM_I
Options for Row:
Run 1000m Run/ Run for 5:00
Options for Burpee Box Jumps:
You can do a burpee and jump on a STABLE surface, or
Burpee Tuck Jumps
https://youtu.be/GeBdlBrpbzY (you don’t have to wear a breathing mask like this guy lol!)
Metcon (Time)
Burn! 12:00pm
For Time:
Buy In: 15 Man Makers
Then 21-15-9
-Chair/Bench Dips
-Weighted Step Ups
-KB Swings/DB Swings
Cash Out: 15 Man Makers
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