Wednesday, April 22, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

View Public Whiteboard

Back Squat

E2:00 x 5 Sets

#1: 12 reps

#2: 12 reps

#3: 12 reps

#4: 12 reps

#5: 12 reps

Metcon (Time)

“Herky Jerky”

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

1,000m Row/ 800m Run (4:00 min) / 50/35 Cal Bike

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs
If we do not have a wallball, we can perform:

DB/KB/Odd Object/Empty Barbell Thrusters

We can replace the DB if we don’t have one with a KB or Odd-Object Ground to Overhead

If you don’t have a box, find a sturdy surface that you could step up on.

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