Tuesday, April 20, 2021

CrossFit Empire South – CrossFit

Today we will have a 3:30pm class in addition to our afternoon classes. Come and get that WOD done early!

Back Squats

E2:00 x 5 Sets

10 reps @ 60%

Metcon (Time)

“Cole Trickle”

For Time: (10 min time cap)

2 Rounds:

15/12 Calorie Assault Bike or 200m Run

10 Burpee Box Get Over (30/24)*

5 Sandbag Cleans or 5 Power Cleans (205/135)

– @12:00 –

For Time: (10 min time cap)

30/24 Calorie Assault Bike or 400m Run

20 Burpee Box Get Over (30/24) *

10 Sandbag Cleans or 10 Power Cleans (205/135)

* Athletes, use hands for Burpee Box Get Overs. Both feet must touch top of the box on the way over *

Burn! 12:00pm

AMRAP 10:

8 Wallballs

6 Alt Dumbbell Snatches

4 Burpees

Rest 2 mins

AMRAP 8:

8 Wallballs

6 Alt Dumbbell Hang Clean and Jerks

4 Burpees

Rest 2 mins

AMRAP 6:

8 Wallballs

6 Single Arm Devil’s Press

4 Burpees

CrossFit Empire South