Tuesday, April 13, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E1:30 x 5 Sets

1 rep @ 90%

Metcon (AMRAP – Reps)

“Winter Soldier”

Every 3:00 (6 sets)

– 0:00 – 3:00

15/12 Calorie Assault Bike

15 Power Snatch (75/55)

– 3:00 – 6:00

15/12 Calorie Assault Bike

12 Power Snatch (95/65)

– 6:00 – 9:00

15/12 Calorie Assault Bike

9 Power Snatch (115/80)

– 9:00 – 12:00

15/12 Calorie Assault Bike

6 Power Snatch (135/95)

– 12:00 – 15:00

15/12 Calorie Assault Bike

3 Power Snatch (155/105)

– 15:00 – 18:00

15/12 Calorie Assault Bike

Max Power Snatch (175/115)
Running Option:

200m Run

After Party!

10 min double under practice

OR

Every min for 10 minutes

35 doubles unders

1 min quad smash (each side)

1 min foam roll upper back

1 min foam roll glutes

Burn! 12:00pm

AMRAP 30:

800m Run

32 Sit Ups

16 Single Arm Devil’s Press

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