Wednesday February 6. 2019

CrossFit Empire South – CrossFit

Tempo Back Squats

Every 2:00 x 3 sets

Perform 3 reps of 5 Seconds Down. 3 Second Pause. Explode up.

Metcon (3 Rounds for reps)

“Sole Cycle”

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike or 200m Run

Rest 5 Minutes

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike or 200m Run

Rest 5 Minutes

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Assault Bike or 200m Run

C.E.

5×5 Bench Press, building to a heavy 5

100 Banded Pull-Throughs

100 Banded Pull-Aparts