Thursday, June 10, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Harry Grant”

Teams of 2 (18 min time cap)

80 Deadlifts (135/95)

-One partner works while other rest

80 Sit Ups

– One Partner Holds Plank (elbows) while other performs sit ups

*Continue this throughout rest of WOD

——

40 Deadlifts (225/155)

40 Sit Ups

——-

20 Deadlifts (315/225)

20 Sit Ups

Southside Competitive Strength

E2:00 x 5 Sets

1 Front Squat + 2 Back Squats

*Performed at 80-85% of Front Squats

Burn! 12:00pm

AMRAP 5:

50 Double Unders

25 Wallballs

Max reps on Row in remaining time

Rest 2 min

AMRAP 5:

50 Double Unders

25 Wallballs

Max reps of Cal Bike in remaining

Rest 2 mins

AMRAP 5:

50 Double Unders

25 Wallballs

Max Reps Shuttle Runs in remaining time

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