Friday, June 5, 2020

CrossFit Empire South – CrossFit

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

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1 Mile (Time)

For Time:

1 Mile Weighted Vest Run

*Getting ready for Murph at the end of this month!

If you don’t have a weighted vest, no worries!

Metcon (Time)

“Elton Gone”

For Time: (30 min cut off)



Burpee Box Jump Overs (24″/20″)

RX: 95/65

Master’s RX: 75/55

Burn! 12:00pm

On the Minute x 10:

16 Single Arm Russian Dumbbell Swings (50/35)

Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:

10 Single Arm Dumbbell Strict Presses (50/35)

Max Side Plank in Time Remaining (Switch Each Round)

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