Tuesday, July 2, 2019

CrossFit Empire South – CrossFit

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Strict HSPUs and Pull Ups

EMOM x 12

Odd Minute: Strict HSPUs

Even Minute: Strict Pull Ups

*Do this @ 40% max of each. If you don’t know your %, pick a number and stick with that across the EMOM for each movement.

Metcon (Time)

“Sugar Daddy”

For Time: (15 min time cap)


Deadlifts (225/155)

400 Meter Run


“Skill Work”

E2MOM x 5

5 Tempo Romanian Deadlifts

Handstand Walk Practice

*Tempo RDL- 40% of 1RM DL, 4 Sec Negative


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