Thursday, July 2, 2020

CrossFit Empire South – CrossFit

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

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Tabata Core!

8 Rounds of:

20 Seconds Hollow Rocks

10 Seconds Rest

20 Seconds Superman Rocks

10 Seconds Rest

Metcon (Time)


5 Rounds For Time: (20 mins)

12 Hang power clean and jerks

9 Thrusters

6 Power snatches

RX: (115/75)

Burn! 12:00pm

5 Rounds For Time:

200′ Heavy Sled Push

200m Run

200′ Walking Lunges

Rest 2 Mins

Then perform 1:00 Plank Hold x3


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