Tuesday, April 21, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

View Public Whiteboard

Push Up/Bench Press

E2:00 x 5 Sets

-7 Deficit PUs (athlete chooses Plate for deficit)

-3 Bench Press @ 75%


1 set of standard Push Ups to failure

Metcon (Time)

“Body Bag”



Power Cleans (95/65)

If we do not have a pull up bar, we can perform bent over rows with our barbell.

If we do not have a barbell, then we can perform:

-double db cleans

-single db cleans, alternating

-odd object cleans

You guys can do burpees 😉

Burn! 12:00pm

EMOM x 24

Min 1: 15 Jumping Squats

Min 2: 10 KB Swings

Min 3: 5 Burpees


Death Sprints

:30 Sprint

:30 Rest



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