220825

CrossFit Empire South – CrossFit

Weightlifting

Deadlift

4 Sets:

Set 1 – 10 Reps (40%)

Set 2 – 8 Reps (50%)

Set 3 – 6 Reps (60%)

Set 4 – Max unbroken reps (70%)

– rest 2:00 between percentages

Metcon (Time)

RX

5 Rounds for Time (17 Min. Cap):

15 strict ring dips

300-m run

INTERMEDIATE

5 Rounds for Time:

15 banded ring dips

300-m run

BEGINNER

5 Rounds for Time:

15 bench dips

300-m run

Metcon (Checkmark)

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses

Stretching

Metcon

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s