Tuesday, November 17, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Squat Snatch

EMOM x 10

2 reps @ 75% (singles)
Focus on form! If you miss a lift, take a breath, don’t rush the rep.

Metcon (Time)

“Big Daddy”

E3:00 x 5 Sets

10 Thrusters (95/65)

50 Double Unders

10 Thrusters (95/65)

RX+: Thrusters (115/85)
Score is slowest round.

Burn! 12:00pm

Teams of 2:

Accumulate 100 Cals on Bike

-While Partner A bikes, Partner B is performing AMRAP of:

12Double DB DLs

9 Double DB Hang Cleans

6 DOuble DB SHoulder to Overhead


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