Wednesday, April 14, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

E1:30 x 5 Sets

1 reps @ 90%

Metcon (Time)

“Redwing”

For Time: (12 min time cap)

30-20-10

Dumbbell/Kettlebell Thrusters (50s/35s)

5-3-1

Rope Climbs

OR

30-20-10

Dumbbell/Kettlebell Thrusters (50s/35s)

20-15-5

Strict Pull-ups

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