Tuesday, November 19th 2019

CrossFit Empire South – CrossFit

It’s PR Week! Everyday, now through Thanksgiving Week, we are testing our strength, so make sure you are here and ready to lift!

View Public Whiteboard

Back Squat

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Rounds and Reps)

“Sea Horse”

AMRAP 20:

800m Row

400m Run

20 Burpees

After Party!

Not For Time:

50′ Handstand Walk, 150′ Farmers’ Carry

50′ Handstand Walk, 100′ Farmers’ Carry

50′ Handstand Walk, 50′ Farmers’ Carry

50′ Handstand Walk, 100′ Farmers’ Carry

50′ Handstand Walk, 150′ Farmers’ Carry

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