CrossFit Empire South – CrossFit
We are back to normal class times today.
Front Squat
E2:00 x 6 Sets
8 reps @ 55-65% of 1RM
Stay at same weight across
Metcon (Time)
“Alfred Pennyworth”
For Time: (15 min time cap)
27-21-15-9
Calorie Assault Bike
KettleBell Swings or Dumbbell Snatches (53/35)
*Women Cals. 21-15-10-6
If you want to row, the calories will be 30-24-15-12
*Women Cals. 21-18-10-8
RX+: 70/53 KBS
Burn! 12:00pm
3 Rounds:
Run 800m
25′ Walking Lunge
10 Hollow Rocks
25′ Walking Lunge
10 Sit Ups
200m Run ‘
3 Wall Walks
10 Push Ups
CrossFit Empire South 