Monday, December 9, 2019

CrossFit Empire South – CrossFit

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Deadlift

E2:00 x 6 Sets

Sets 1-2: 8 reps @ 70%

Sets 3-4: 6 reps @ 75%

Sets 5-6: 4 reps @ 80%

Metcon (AMRAP – Rounds and Reps)

“100m Sprints”

EMOM x 5 Sets

-then-

“Power Move”

AMRAP 10:

6 Power Snatches

9 Overhead Squats

12 Box Jumps

RX: 95/65 Barbell; 24″/20″ Box