Tuesday, October 25, 2021

CrossFit Empire South – CrossFit

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Skills

3 Sets For Load:

10 Front Squats

– Rest 1:30 between sets

Metcon (Time)

– RX –

3 Rounds For Time (20min Time Cap):

800m Run

50 Deadlifts (95/65#)

– INTERMEDIATE –

3 Rounds For Time:

800m Run

50 Deadlifts (75/55#)

– BEGINNER –

3 Rounds For Time:

600m Run

25 Deadlifts (75/55#)

Cool Down

Accumulate:

1:00 Banded Hamstring Stretch / Side

1:00 Pigeon Stretch / Side

Burn! 12:00pm

2 Rounds For Time (30min cut off)

750m Row

15 Burpee Box Jump Overs

30 Cal Bike

15 Burpee Box Jump Overs

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