Tuesday, May 18, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)


EMOM x 12

200m/175m Row


10 x 50′ Shuttle Sprints


12/8 Cal Bike

Squat Snatch

E1:30 x 6 Sets


– Sets of 3 reps @ 70%

– Sets of 2 reps @ 75%

– Sets of 1 rep @ 80%

Southside Competitive Strength

In The Hole Front Squats: (start in the bottom of the squat, end in the bottom of the squat)

– 5×3 (Build in weight)

– Perform 5 Tall Box Jumps in between front squat sets

* Rest 1:30 between sets

Burn! 12:00pm

For Time:

200m Run

50 Plate Ground to Overhead

10 Sit Ups

200m Run

40 Plate Ground to Overhead

20 Sit Ups

200m Run

30 Plate Ground to Overhead

30 Sit Ups

200m Run

20 Plate Ground to Overhead

40 Sit Ups

200m Run

10 Plate Ground to Overhead

50 Sit Ups

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