Friday, February 7, 2020

CrossFit Empire South – CrossFit

“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” John Wooden

View Public Whiteboard

Push Press

E2:00 x 5 Sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 2 reps

Set 5: 1 rep AHAP
Start around 65%, if feeling good, go for a new PR on set 5!

Metcon (AMRAP – Rounds and Reps)

“Stranger Things”

Teams of 2


3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Shuttle Sprints

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Shuttle Sprints

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Shuttle Sprints

Climb By 3’s Each Round
*Shuttle Sprints are rig to rig. Down is 1, back is 2, etc.

*Athelte A will complete a round, then athlete B will go. For example, athlete A will complete 3, 3,3 and then partner B will complete 3, 3, 3 before both move to 6.

*Score is total rounds completed. For example, if teammates both make it through the round of 15s, score is 10 rounds.

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