Friday, November 27, 2020

CrossFit Empire South – CrossFit

We are back to normal class times today

View Public Whiteboard

Shoulder Press

E2:30 x 3 Sets

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: 5 reps + @ 85%

(minimum 5 reps on last set, but if you have more in the tank, GO FOR IT)

Metcon (Time)

“Syncro Spirit Bomb”

Teams of 2 (20 min time cap)

75 Alternating Dumbbell Steps ups (50/35) (24/20)

30 Syncro Burpees

50 Alternating Dumbbell Step Ups (50/35) (24/20)

20 Syncro Burpees

25 Alternating Dumbbell Step Ups (50/35) (24/20)

10 Syncro Burpees
Partners will split reps on DB Steps ups as needed, one works while other rests. The burpees are done together.

Burn! 12:00pm

For Time:

30-20-10

Cal Bike

DB Power Cleans

Rest 2 mins

20-15-10

Cal Bike

DB Front Squats

Rest 2 mins

15-10-5

Cal Bike

DB Thrusters

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