Thursday, August 27, 2020

CrossFit Empire South – CrossFit

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Tabata Core!

20s work/ 10s rest for 8 rounds of:

Striaght Body Ceiling Reaching Crunches

https://youtu.be/2vKYysWyCXE

Bench Press

In 12 mins, build to a heavy 3 reps

Metcon (Time)

For Time: (18 min time cap)

30 Shoulder to Overhead (135/95)

15 Hand Release Push Ups

400m Wallball Run

15 Hand Release Push Ups

30 Shoulder to Overhead (135/95)

Master’s RX: 115/85

Burn! 12:00pm

AMRAP 8:

800m Run

Max Air Squats

Rest 3 mins

AMRAP 8:

800m Run

Max Double DB Front Squats

Rest 3 mins

AMRAP 8:

800m Run

Max Double DB Thrusters

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