Thursday, April 8, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

E2:00 x 5 Sets

2 reps @ 79% of 1RM

Metcon (Time)

“Coach Rico’s Dodgeball”

4 Rounds For Time: (when you finish today)

Run 600m (moderate/fast)

Rest 2:00

Run 400m (fast)

Rest 1:00

Run 200m (faster)

Rest 0:30

*Record total time including rest

Burn! 12:00pm

EMOM x 20 (20 mins)

Min. 1 -15 Ab Mat Sit ups

Min. 2 -10 Burpees

Min 3 – 5 Sandbag Cleans or 15 Dumbbell Cleans

Min 4 – 10 Cal Assault Bike

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s