Monday, January 13, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison

View Public Whiteboard

Back Squat

E2:30 x 9 Sets

Sets 1-3: 6 reps @ 70%

Sets 4-6: 3 reps @ 80%

Set 7: 1 rep @ 85%

Set 8: 1 rep @ 90%

Set 9: 1 rep @ 95%
Option: Set 9, attempt PR

Metcon (Time)

“Air Fryer”

3 Rounds For Time: (12 min cut off)

20 Alternating Pistols

10 Power Clean and Jerks (135/95)

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