220616

CrossFit Empire South – CrossFit

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Weightlifting

Today we are working off of your 20-rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentage in today’s lifting session. This will determine your load for each set.

Metcon (No Measure)

Deadlift:

4 sets:

5 reps (110%)

– Rest 1:00 between sets.

Metcon

Metcon (Time)

RX

For time:

400-m run

12 box jumps (24/30 in)

400-m run

24 box jumps (20/24 in)

400-m run

36 burpees

400-m run

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

200-m run

12 box jumps (12/20 in)

200-m run

24 box step-ups (12/20 in)

200-m run

36 burpees

200-m run

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