CrossFit Empire South – CrossFit
“Do or do not, there is no try.” -Yoda
Bench Press
E2:00 x 6 Sets
4 reps @ 4040 @ 70%
(4s down, 4s up)
Metcon (Time)
“Star Wars Workaholic”
For Time: (25 min cut off)
3 Rounds:
21/15 Yoda Flow Cal Row
15 Chewbacca Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Skywalker Kettlebell Swings (53/35)
15 Jedi Thrusters (95/65)
If we don’t have a row, same cals on the bike, or a 1:30 run.
We can perform bent over rows with our thruster weight barbell or with dumbbells or odd object.
If we don’t have KB, we can do DB snatches or ground to overhead with an object
If we don’t have a barbell, we can do DB/KB thrusters or odd object thrusters
Get it Jedi Masters!
CrossFit Empire South 