Tuesday, October 27, 2020

CrossFit Empire South – CrossFit

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Back Squat

E4:00 x 3 Sets

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: 5 reps + @ 85%

(Minimum of 5 reps on last set, but if you have more in the tank, go for it!)

Metcon (Time)

For Time: (14 min time cap)

“Scream”

40/30 Calorie Row

100 Wall Balls (20/14)

40/30 Calorie Row

Burn! 12:00pm

1. 200m Run

2. 10 Burpees

3. 250m Row

4. 10 Kettlebell Swings

5. 50 Plate Hops

6. 10 Cal Bike

Rd 1: Station 1

Rd 2: Stations 1+2

Rd 3: 1+2+3

Rd 4: 1+2+3+4

Rd 5: 1+2+3+4+5

Rd 6: 1+2+3+4+5+6

Rd 7: 2+3+4+5+6

Rd 8: 3+4+5+6

Rd 9: 4+5+6

Rd 10: 5+6

Rd 11: Station 6

40min Time cap

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