Monday January 28, 2019

CrossFit Empire South – CrossFit

Front Squat

On the 2:00 x 6 sets:

3 @ Moderately Heavy

2 @ Heavy

2 @ Heavy

1 @ Very Heavy

1 @ Very Heavy

1 @ Very Heavy

*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*

Metcon (3 Rounds for reps)

“Life Jacket”

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

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