Tuesday, April 7, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”

View Public Whiteboard

Bench Press

E2:00 x 6 Sets

Build to a heavy 5 reps

Metcon (Time)


For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders
Options for DU: 100 Penguin Hops


Options for Row:

Run 1000m Run/ Run for 5:00

Options for Burpee Box Jumps:

You can do a burpee and jump on a STABLE surface, or

Burpee Tuck Jumps

https://youtu.be/GeBdlBrpbzY (you don’t have to wear a breathing mask like this guy lol!)

Metcon (Time)

Burn! 12:00pm

For Time:

Buy In: 15 Man Makers

Then 21-15-9

-Chair/Bench Dips

-Weighted Step Ups

-KB Swings/DB Swings

Cash Out: 15 Man Makers


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