Tuesday, August 13, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:00 x 6 sets

Build to Heavy Set of 3

Set 1 Light Weight x 10 reps

Set 2 Moderate Weight x 8 reps

Set 3 Heavier Weight x 6 reps

Set 4, 5, & 6 Build to Heaviest Set of 3

Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata:

-Strict Pull-ups

-Assault Bike Calories or Row or Ski Erg or Assault Runner

-Push-ups

-Assault Bike Calories or Row or Ski Erg or Assault Runner

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

*Complete all 8 Rounds of Tabata at one station before moving to the next.

*Score is total reps added up across all 4 stations.

C.E.

“Gymnastics”

5 Rounds:

6 T2B + 5 C2B + 4 Bar MUs

*Every Break: 150m Row

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