Friday, March 6, 2020

CrossFit Empire South – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

View Public Whiteboard

Front Squat

E3:00 x 3 Sets:

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

THEN

E2:00 x 3 Sets:

1 rep @ 90%

1 rep @ 95%

1 rep @ 100/100+

Metcon (AMRAP – Reps)

“4-Wheel Drive”

5 Rounds:

AMRAP 4:

21/15 Calorie Row or Bike

15 Burpee Box Jumps (24″/20″)

Max Rig to Rig Shuttle Runs

Rest 4 Minutes Between Rounds
Score is lowest number of shuttle runs of the 5 rounds

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