Tuesday, December 15, 2020

CrossFit Empire South – CrossFit

Back Squat

E2:00 x 5 Sets

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Set 4: 5 reps @ 50%

Set 5: 5 reps @ 40%
Next week we will be maxing out on this lift.

Metcon (Time)

“Candy Canes”

4 Rounds For Time:

20/15 Calorie Assault Bike

20 Alternating Dumbbell Snatches (50/35)

20 Jumping Air Squats

-Rest 2 min Between Rounds-
There is a 28 min time cap on the WOD as a whole. There is a 5 min time cap per round.

Burn! 12:00pm

3 Rounds

-1 min at each station-

Dumbbell Thrusters

Hand Release Push Ups

Row

Dumbbell Cleans

Shuttle Runs

– Rest 3:00 between rounds –

Score is total reps of all 3 rounds

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