Thursday, September 9, 2021

CrossFit Empire South – CrossFit

Nutrition Bootcampers, Week 5, No meeting tonight, make sure to get with Coach Katie on your weigh ins!

View Public Whiteboard

Shoulder Press

E1:30 x 6 Sets

2 reps @ 80%

Metcon (Time)


Teams of 2; 3 Sets (Each Athlete) For Time: (4 min time cap per set; 24 min time cap total)

50/40 Calorie Assault Bike

– (You Go, I Go) (Partner A does ALL cals while B rests, then switch)

Burn! 12:00pm

For Time:

800 Meter Run

6 Rounds “Double Dumbbell Chief”

400 Meter Run

4 Rounds “Double Dumbbell Chief”

200 Meter Run

2 Rounds “Double Dumbbell Chief”

100m Run

1 Round of “Double Dumbbell Chief”

(1 Round of Double Dumbbell Chief: 3 Double Dumbbell Power Cleans + 6 Push Ups + 9 Air Squats)

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