Monday June 3, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squats

E2:00 x 6

3 reps @ 79%

1@ rep 89%

3 @ 82%

1 @ 92 %

3 @ 85%

1@ 95%

Metcon (AMRAP – Rounds and Reps)

“Eighteen Wheeler”

AMRAP 18:

12/9 Cal Bike or Row

15 WBS (20/14) (10’/9’)

12 Alternating DB Snatches (50/35)

9 T2B

*200m Run Optional In Place Of Bike Or Row

C.E.

A.) Not For Time:

27 GHD Sit Ups, 25’-50’ HS Walk

21 GHD Sit Ups, 25’-50’ HS Walk

15 GHD Sit Ups, 25’-50’ HS Walk

Directly Into

10-8-6-4-2

Strict C2B Pull Ups

Ring Dips

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