CrossFit Empire South – CrossFit

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Deadlift

E2:00 x 6 Sets

5-5-5-5-5-6

@70-80%

Metcon (Time)

“Drogon”

For Time: (14 min time cap)

-100 Double Unders

30 Sit Ups

-80 Double Unders

25 Sit Ups

-60 Double Unders

20 Sit Ups

-40 Double Unders

15 Sit Ups

-20 Double Unders

10 Sit Ups
RX+: GHD Sit Ups

Cool Down:

Walk a lap around the building

:30s Calf Stretch on Wall/Rig Posts each leg

:30s Cobra Pose

CrossFit Empire South – CrossFit

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Metcon (Time)

“Game of Thrones”

30 Squat Clean and Jerk (135/95)

-Rest till 10:00-

20 Squat Clean and Jerks (165/115)

-Rest till 20:00-

10 Squat Clean and Jerks (205/145)

Time Cap for Last Set is @ 27:00
Master’s RX:

30 Squat Clean and Jerk (95/65)

-Rest till 10:00-

20 Squat Clean and Jerks (115/85)

-Rest till 20:00-

10 Squat Clean and Jerks (145/115)

Cool Down:

Walk 200m with a buddy