Friday, November 29, 2019

CrossFit Empire South – CrossFit

No Classes Today. We will have Open Gym today from 9am until 2pm.

View Public Whiteboard

Overhead Stability

E2MOM x 6 sets

OH walk/OH Lunge (135/95)

25 ft Barbell OH walk immediately followed by 25 ft OH Barbell lunge

Metcon (Time)

“Goat Day”

or

“Alternative Workout”

For Time: (time cap 25 mins)

25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

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