Tuesday January 29, 2019

CrossFit Empire South – CrossFit

Turkish Get-Up

On the 4:00 x 3 Sets

5 Each Arm @ Light

3 Each Arm @ Moderate

1 Each Arm @ Heavy

*Build up in Deadlift weight during rest time*

Metcon (Time)

“Hangnail”

For Time: (16min cutoff)

Buy In: 30/20 Calorie Assault Bike

–then

30 Deadlifts (225/155) (RX+ 275/185)

50 Lateral Barbell Burpees (RX+ HSPUs)

30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)

C.E.

Row Conditioning

500m/1:00r Standard Program

*Repeat this 4 times with this no more than a 1:55/2:10 pace*

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