Thursday, April 2, 2020

CrossFit Empire South – CrossFit

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Metcon (5 Rounds for reps)

A.) Tabata Core Thursday!

20s work/10s rest for 8 rounds of:

Even rounds: Hollow Rocks

Odd rounds: Sit Ups

B.) “The Chief”


3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

Rest 1 Min

Repeat this sequence for a total of 5 rounds
After each 3 min cycle, start over. Score is total rounds and reps of each AMRAP.

If we do not have a barbell, we can perform an odd object to shoulder. If we have dumbbells, we can use dumbbells for Power Cleans.

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