Thursday, April 29, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Deadlift

E2:00 x 5 Sets

Build to a 1RM!

Metcon (Time)

“Peter”

For Time: (12 min time cap)

100 Back Squats (95/65)

* Tabata (20 secs on/10 secs off) *

– into –

100 Abmat Sit Ups

(Straight Through, No Tabata on Sit Ups)

After Party!

3 Sets

10-15 Hip Extensions

10 Bulgarian Split Squats (each)

10 Landmine Press (each)

Burn! 12:00pm

3 Rounds For Time: (30 min time cap)

Teams of 2

400m Run Together

50 Burpees (broken up however)

50 Synchro Plate Hops

50 Sit Ups (broken up however)

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