Friday, April 5, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

Deadlift – E2:00

3 @ 70%

1 @ 77%

3 @ 70%

1 @ 82%

3 @ 70%

1 @ 87%

—Rest 2:00—

10 @ 65%

Metcon (3 Rounds for reps)

“Tri Sprint Intervals”

3 Rounds of AMRAP 4

30/20 Calorie Row

30/20 Calorie Assault Bike

30 x 10 Meter Shuttles

—3:00 Rest Between Rounds—

C.E.

Body Armor

3 Giant Sets:

12 Romanian Deadlifts

24 GHD Sit-Ups

100m Front Rack KB Carry

50′ Handstand Walk

—Rest 2:00 between sets—

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