21.11.30

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Weight)

– RX –

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (95/65#)

From 10:00-15:00

EMOM 5:

5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able

– INTERMEDIATE –

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (85/60#)

From 10:00-15:00

EMOM 5:

5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able

– BEGINNER –

From 0:00-5:00

EMOM 5:

5 Thrusters (45/35#)

From 5:00-10:00

EMOM 5:

5 Thrusters (55/45#)

From 10:00-15:00

EMOM 5:

5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able

Skills

Accumulate:

1:00 Couch Stretch / Side

1:00 Quad Foam Roll /Side

1:00 Press-up Hold

Burn! 12:00pm

5 Rounds For Time:

10 Man Makers

15 Sit Ups

200m Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s