Friday, January 10, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “80% of success is showing up.”- Woody Allen

View Public Whiteboard

Overhead Squat

E1:30 x 9 Sets:

Set 1-3: 4 reps @ 65%

Set 4-5: 3 reps @ 75%

Set 6-9: 2 reps @ 85%

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Lateral Barbell Burpees
This one is going to be a smoker!!

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