Tuesday, November 24, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

E2:30 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 (AMRAP – Reps)

“Goku”

5 Rounds

AMRAP 2

75 Double Unders

Max Push Ups

– Rest 1:00 between sets –

* Scaling options

5 Rounds

AMRAP 2

-75 Single Unders or Plate Hops

-Max Elevated Push Ups ( from a box, bar, or knee push ups)

– Rest 1:00 between sets –

Burn! 12:00pm

“Rowing Through The Waves”

For Time:

Row 50 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 30 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 50 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 30 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 50 Cals

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