Wednesday, July 10, 2019

CrossFit Empire South – CrossFit

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Barbel Cycling

All with a running clock: (13:30 mins total)

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

Metcon (Time)

“Double Header”

For time: (25 min time cap)

Buy-In:

35/25 Calorie Assault Bike or Row

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

35/25 Calorie Assault Bike or Row

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