CrossFit Empire South – CrossFit
Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13
Single Leg Deadlift
E3:00 x 5 Sets
1.5 reps for 6 reps on each leg with a 2 sec pause at top of the knee (135/95)
1.5 rep =
From the floor to top of the knee, hold two seconds in that position, after pause back down to the floor, then from the floor to full standing position.
Metcon (AMRAP – Rounds and Reps)
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
Burn! 12:00pm
For Time:
-800m Run
20 Wallball Thrusters
-400m Run
20 Wallball Slams
-200m Run
20 Overehead Wallball Lunges
-200m Run
20 Russian Wallball Twists
-400m Run
20 Wallball Single Leg Deadlifts
-800m Run
20 Wallball Sit Ups
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