Thursday, April 8, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard


E2:00 x 5 Sets

2 reps @ 79% of 1RM

Metcon (Time)

“Coach Rico’s Dodgeball”

4 Rounds For Time: (when you finish today)

Run 600m (moderate/fast)

Rest 2:00

Run 400m (fast)

Rest 1:00

Run 200m (faster)

Rest 0:30

*Record total time including rest

Burn! 12:00pm

EMOM x 20 (20 mins)

Min. 1 -15 Ab Mat Sit ups

Min. 2 -10 Burpees

Min 3 – 5 Sandbag Cleans or 15 Dumbbell Cleans

Min 4 – 10 Cal Assault Bike


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