Monday, January 11, 2021

CrossFit Empire South – CrossFit

Our strength cycle is from “Burgner Strength” We are continuing this week, percentages are a little heavier than last.

Metcon (4 Rounds for time)

“The Mandalorian”

Every 10:00 x 4 Sets

15/12 Cal. Assault Bike or 250m Row or 200m Run

9 Thrusters (95/65)

15/12 Cal. Assault Bike or 250m Row or 200m Run

9 Thrusters (95/65)

15/12 Cal. Assault Bike or 250m Row or 200m Run

9 Thrusters (95/65)

(Masters 45+)

Every 10:00 x 4 Sets

12/10 Cal. Assault Bike or 200m Row or 150m Run

9 Thrusters (75/55)

12/10 Cal. Assault Bike or 200m Row or 150m Run

9 Thrusters (75/55)

12/10 Cal. Assault Bike or 200m Row or 150m Run

9 Thrusters (75/55)
Score is slowest time of all rounds

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