Tuesday, January 5, 2021

CrossFit Empire South – CrossFit

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Metcon (3 Rounds for time)

“Shadrach, Meshach, and Abednego”

E6:00 x 3 Sets

Teams of 2

10 Squat Cleans (135/95)

8 Squat Cleans (155/105)

6 Squat Cleans (185/125)

4 Squat Cleans (205/135)

2 Squat Clean (225/155)

Masters 45+:

E6:00 x 3 Sets

10 Squat Cleans (95/65)

8 Squat Cleans (135/95)

6 Squat Cleans (155/105)

4 Squat Cleans (165/115)

2 Squat Clean (185/125)

After Party!

12 Minute EMOM

Odd Minutes: 10-15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up

*Substitute 15-20 Alternating V Ups and Hollow Rock Hold

Even Minutes: Easy Cardio (OR Rest)

Burn! 12:00pm

For Time: (25 min time cap)

800m Run

35 Double DB Deadlifts

35 Double DB Shoulder to Overhead

35 Double DB Squats

35 Alt. DB Snatch

400m Run

35 Double DB Deadlifts

35 Double DB Shoulder to Overhead

35 Double DB Squats

35 Alt. DB Snatch

800m Run

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