Tuesday, August 24, 2021

CrossFit Empire South – CrossFit

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Shoulder Press

E2:00 x 4 Sets

6 reps @ 80%

Metcon (Time)

“Headstrong”

21-15-9* (10 min time cap)

Calories Assault Bike

Power Snatch (105/75)

*15-12-7 Calories for women

30-21-13 Cal Row for men

21-15-9 Cal Row for women

Burn! 12:00pm

For Time: (40 min time cap)

100ft Double Dumbbell Overhead Walk

50 Step Ups

40 Double DB Power Cleans

30 Burpee Ring Rows

20 Double DB Thrusters

10 Rope Climbs or Body Weight Pulls On Rope

20 Double DB Thrusters

30 Burpee Ring Rows

40 Double DB Power Cleans

50 Step Ups

100ft Double DB Overhead Walk

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