Tuesday, June 29, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“A Bug’s Life”


15/12 Calorie Row

15 Burpee over Bar

15 Deadlift (185/125)

75 Double Unders

Clean Complex

Clean Deadlift to Mid Thigh + Clean + Jerk:

Every 1:30 x 4 Sets @ 85-95% 1RM Clean and Jerk

Deadlift to mid thigh and reset, do a clean and then do the jerk.

Southside Competitive Strength


Every 1:30 x 4 Sets

3 reps building across all four sets

Burn! 12:00pm


400m Run

30 Box Jumps

30 Wallballs

-Rest 5 min-


5 Double Dumbbell Push Press

10 Double Dumbbell Squats

15 Double Dumbbell Bent Over Rows

-Rest 5 min-


21 Double Dumbbell Cleans

15 Bench Or Ring Dips

9 Dumbbell Snatches

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