Tuesday, March 9, 2021

CrossFit Empire South – CrossFit

Back Squat

EMOM x 5 Sets (5 mins)

-5 reps @ 60% 1RM Back Squat (light weight)

into

E2:00 x 5 sets (10 mins)

3 reps with a 2 second pause in the bottom.

*Build up to a comfortable heavy set, NOT a max
We are starting a new 8 week cycle this week.

Metcon (Time)

“A Workout”

For Time: (17 min time cap, including rest)

21-15-9

Pull ups

15-12-9

Bar Facing Burpees

Rest 5:00

21-15-9

Toes to Bar

15-12-9

Bar Facing Burpees

Burn! 12:00pm

4 Rounds For Time

AMRAP 4:

10/8 Cal Assault Bike

8 Hand Release or Bar Push Ups

6 Dumbbell Squat Clean Thrusters

-Rest 2 Min Between Each AMRAP-

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