Wednesday January 9, 2019

CrossFit Empire South – CrossFit

Front Squat

E1:30 x 7

Build to a Heavy:

1 Pausing Front Squat (3 sec pause in bottom) + 1 Front Squat

Metcon (Time)

“Satan’s Whiskers”

3 Rounds For Time: (15 min cut off)

10 Chest to Bar Pull-ups

10 Front Squats (165/110) RX+ 185/125

10 Bar Facing Burpees

C.E.

Muscle-Ups

A) Spend 10 mins working on two progression drills of MUs

B)Movement prep adequately, then perfrom one set of Max Reps Ring MUs

*Choose either A or B

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 )

Google photo

You are commenting using your Google 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