CrossFit Empire South – CrossFit
Weekly Mindset: “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean
Warm-up (No Measure)
E1:30 x 6 Sets
Athlete’s Choice:
5-7 Strict Handstand Push Ups
or
6-8 Barball Strict Press @ 55-65% of 1RM
Metcon (AMRAP – Reps)
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Your score will be the lowest number of reps at each movement added together
For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
Burn! 12:00pm
Rower:
For 2:00 x 5 Sets
Max Cals, Rest 2:00 between sets
then
For 8 Rounds:
Row 40s Hard, 20s Light
