Tuesday, November 10, 2020

CrossFit Empire South – CrossFit

Back Squat

E3:00 x 3 Sets

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: 1+ rep @ 95%

(must get 1 rep on last set, but if you have more in the tank, go for it!)

Metcon (Time)

“Dirty Harry”

For Time: (12 min cut off)

21-18-15-12-9

-Pull Ups

-Handstand Push Ups

After Party!

3 sets

10-15 GHD’s or Weighted Med Ball GHD

10 Single Arm Dumbbell Upright Row (each side)

12 Shrimp Squats

Burn! 12:00pm

Teams of 2: (you go, I go style)

AMRAP 5:

10 Alt DB hang power cleans (50/35)

5 burpees

Rest 2 mins

AMRAP 5:

10 (5/5) Single Arm DB DL (50/35)

5 burpees

Rest 2 mins

AMRAP 5:

10 (5/5) Single Arm DB Thrusters (50/35)

5 burpees

Rest 2 mins

AMRAP 5:

10 DB front squats (50/35)

5 burpees

CrossFit Empire South