Thursday, April 1, 2021

CrossFit Empire South – CrossFit

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Deadlift

E2:30 x 5 Sets

5 reps @ 77.5% of 1RM

Metcon (Time)

“The Joker”

For Time: (20 min time cap)

Teams of 2

800m Run (Together)

100 Kettlebell Swings (70/53) (split as needed)

600m Run (together)

75 Kettlebell Swings (70/53) (split as needed)

400m Run (together)

50 Kettlebell Swings (70/53) (split as needed)

800m Run (together)

Burn! 12:00pm

3 Rounds:

AMRAP 5:

Buy In For Each Round

100m Farmers Carry (heavy)

– Then with the remaining 5 mins you will-

Remaining AMRAP:

5 Burpees

10 Kettlebell Swings (should be lighter than the carry)

-2 min rest between AMRAPs-

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