Wednesday, January 29, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “If you want to be truely successful at it, you cannot be content with pretty good.” -Tim Grover

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Bear Complex

In 12 mins, build to a heavy weight of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press
Focus on control of the barbell, especially going from first push press to back squat.

Metcon (3 Rounds for reps)

“Buckle Up”

AMRAP 5:

200′ Walking Lunge

50 Abmat Sit Ups

Max Cal Row

Rest 5 Mins

AMRAP 5:

100′ Overhead DB Walking Lunge (50/35)

50 Abmat Sit Ups

Max Cal Row

Rest 5 Mins

AMRAP 5:

200′ Walking Lunge

50 Abmat Sit Ups

Max Cal Row

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