Monday, April 27, 2020

CrossFit Empire South – CrossFit

“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou

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Front Squat

E2:00 x 6 Sets @ 65-70% of 1RM

3 reps @ 3030 tempo

(this tempo means 3 secs down, 3 secs up without a pause at the top or bottom until all three reps are complete.)

Metcon (Time)

“Escape from Wonderland”

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row
For Double Unders:

If we do not have a jump rope, we can do 75 Jumping Jacks or 75 Line Hops.

If we do not have a row:

Same number of cals on the bike, or a 400m Run (2:00 run)


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