Wednesday, July 1, 2020

CrossFit Empire South – CrossFit

The key to success is to focus on goals, not obstacles.

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Deadlift

E2:00 x 6 Sets

5 reps for load

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Single Dumbbell Devil Presses (50/35)

10 Over-and-Back Hops Over Dumbbells

15 Dumbbell Goblet Squats (50/35)

10 Over-and-Back Hops Over Dumbbells

5 Single Dumbbell Devil Presses (50/35)
Single Dumbbell Devil’s Press: Burpee into a DB Snatch

Over and Back Hops: Over and Back = 1 rep

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