Tuesday, April 6, 2021

CrossFit Empire South – CrossFit

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Back Squat

EMOM x 5 (5 mins)

5 reps @ 60%+40lbs (for heavier than last week!)

-Rest 2 mins-

E2:00 x 5 Sets

2 reps with 3 second pause in the bottom

*Build in load if you’d like

Metcon (Time)

“Miracle”

For Time: (15 min time cap)

21-15-9

Front Squats (95/65)

12-9-6

Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35) or Kettlebell Swings (53/35)
RX+: 9-6-3

Burpee Muscle Ups

Burn! 12:00pm

AMRAP 20:

5 Ring Rows

10 Bar Push-Ups

15 Box Step Ups

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