2206027

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 percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Back squat (Week 8 of 12)

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

200-m run

21/30-cal. row

40 air squats

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 20:

200-m run

15/21-cal. row

25 air squats

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