Wednesday, April 17, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

E2:00

3 reps @ 74%

1 @ 81%

3 @ 74%

1 @ 86%

3 @ 74%

1 @ 91%

Metcon (AMRAP – Rounds and Reps)

“Ding Dong”

AMRAP 18:

21/15 Cal Bike or Row

15 Strict HSPUs

15 KB Deadlifts (70/53)

15 Goblet Squats (70/53)

C.E.

Midline:

30 GHD Sit Ups

40 Hollow Rocks

50 Abmat Sit Ups