CrossFit Empire South – CrossFit
Back Squat
E2:00 x 5 Sets
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 40%
Next week we will be maxing out on this lift.
Metcon (Time)
“Candy Canes”
4 Rounds For Time:
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35)
20 Jumping Air Squats
-Rest 2 min Between Rounds-
There is a 28 min time cap on the WOD as a whole. There is a 5 min time cap per round.
Burn! 12:00pm
3 Rounds
-1 min at each station-
Dumbbell Thrusters
Hand Release Push Ups
Row
Dumbbell Cleans
Shuttle Runs
– Rest 3:00 between rounds –
Score is total reps of all 3 rounds
CrossFit Empire South 