Friday, October 2, 2020

CrossFit Empire South – CrossFit

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Deadlift

E1:30 x 6 Sets

4 reps @ 75-85% of 1RM

Metcon (Time)

“Jackie”

For Time: (12 min time cap)

1000m Row

50 Thrusters (45/35)

30 Pull Ups

Burn! 12:00pm

EMOM x 20

Min 1: :40s of Row

Min 2: :40s of Kettlebell Swings

Min 3: :40s of Shuttle Sprints

MIn 4: :40s of Burpees

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