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)

“Jumper”

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)

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E1:30 x 6 Sets

2 reps @ 80%

Metcon (Time)

“Third Eye Blind”

For Time: (15 min time cap)

200m Run

10 Squat Cleans (135/95)

200m Run

8 Squat Cleans (155/105)

200m Run

6 Squat Cleans (185/125)

200m Run

4 Squat Cleans (205/145)

200m Run

2 Squat Cleans (225/155)

Burn! 12:00pm

Teams of 2: AMRAP 20:

2000m Row/ Partner Farmer’s Hold

150 Wallball Shots/ Partner Plank Hold

Max Sit Ups for remainder of AMRAP