220707

CrossFit Empire South – CrossFit

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Weightlifting

Today we are working off of our 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 9 of 12)

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Reps)

RX

3 rounds for reps:

1:30 air squats

1:30 sit-ups

1:30 calorie row

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

After Party

A little extra work never hurt anyone! Add a little bonus during Open Gym!

Metcon (No Measure)

Accumulate:

2:00 in a handstand

– Stomach facing the wall.

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