Tuesday, June 2, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: Push harder than yesterday if you want a different tomorrow.

View Public Whiteboard

500m Row (Time)

For Time:

500m Row

Metcon (Time)

“Space Cadet”

For Time: (20 min cut off)

21-18-15-12-9-6-3:

Wallballs (20/14)

200 Meter Run

Burn! 12:00pm

Running

EMOM x 8

100m Sprints

E1:30 x 5

200m Run

E3:00 x 3

400m Run

Finisher:

Run 800m

Leave a Reply

Search

Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups

Categories

Tags

There’s no content to show here yet.

%d bloggers like this: