Tuesday, August 31, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

E2:30 x 3 Sets

3 reps @ 85%

Metcon (Time)

“Raiders of the Lost Ark”

Every 5:00 (4 Sets)

–15/12 Calorie Assault Bike or 21/15 Cal Row or 200m Run

–12 Alternating Dumbbell Snatch or Kettlebell Swings (70/50)

–6 Burpee Box Jump Over (30/24)

Burn! 12:00pm

For Time: (40 min time cap)

1 Round:

2000m Row

50 Burpees


2 Rounds:

1000m Row

25 Air Sqauts


3 Rounds:

500m Row

15 Push Ups


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