Wednesday, September 25, 2019

CrossFit Empire South – CrossFit

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Front Squat

On the 2:00 x 5 Sets:

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

Set 4: 4 Reps

Set 5: 6 Reps

Metcon (Time)

“Workaholic”

For Time: (25 min time cap)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

C.E.

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge

25 Hip Extensions

12 Single Dumbbell Box Step-ups (24/20)

Rest 2 Minutes Between Sets

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