Monday, June 29, 2020

CrossFit Empire South – CrossFit

The key to success is to focus on goals, not obstacles.

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Back Rack Lunges

E2:00 x 4 Sets

8 reps on each leg.

Perform all 8 reps on left leg, then switch.

Metcon (AMRAP – Rounds and Reps)

“Laces Out”


6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)
Scale for Bar Muscle Ups:

12 Chest to Bar

10 Pull Ups (banded/ring rows)

6 Strict Pull Ups

10 Bent over Rows with Barbell


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