Wednesday, May 27, 2020

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

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Cluster

In 10 mins, build to a heavy cluster.

(Squat clean thruster)

Metcon (3 Rounds for reps)

“Five Below”

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

12 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

9 Thrusters (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

6 Clusters (95/65) (squat clean thruster)
Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

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