Thursday, June 27, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

Build to Heavy Single E2MOM x 5 sets

Set 1: 5 reps at moderate weight

Set 2: 3 reps at heavy weight

Set 3: 3 reps at heavier weight

Set 4: 2 reps even heavier

Set 5: 1 rep at heaviest weight

Metcon (AMRAP – Rounds and Reps)

“Goat Day”

OR

“Shrute Farms”

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (225/155)

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