Monday, May The “4th” Be With You

CrossFit Empire South – CrossFit

“Do or do not, there is no try.” -Yoda

View Public Whiteboard

Bench Press

E2:00 x 6 Sets

4 reps @ 4040 @ 70%

(4s down, 4s up)

Metcon (Time)

“Star Wars Workaholic”

For Time: (25 min cut off)

3 Rounds:

21/15 Yoda Flow Cal Row

15 Chewbacca Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Skywalker Kettlebell Swings (53/35)

15 Jedi Thrusters (95/65)
If we don’t have a row, same cals on the bike, or a 1:30 run.

We can perform bent over rows with our thruster weight barbell or with dumbbells or odd object.

If we don’t have KB, we can do DB snatches or ground to overhead with an object

If we don’t have a barbell, we can do DB/KB thrusters or odd object thrusters

Get it Jedi Masters!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s