CrossFit Empire South – CrossFit

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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

CrossFit Empire South – CrossFit

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Metcon (Time)

“Get Ready For A Long Weekend”

Teams of 2; For Time: (40 min time cap)

100ft Handstand Walk

50 Box Jump Overs (24/20)

40 Double Dumbbell Hang Squat Cleans (50s/35s)

30 Burpee Chest to Bar Pull Ups

20 Thrusters (135/95)

10 Rope Climbs

20 Thrusters (135/95)

30 Burpee Chest to Bar Pull Ups

40 Double Dumbbell Hang Squat Cleans (50s/35s)

50 Box Jump Overs

100ft Handstand Walk

CrossFit Empire South – CrossFit

Nutrition Bootcamp meeting again tonight at 7pm!

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Deadlift

E2:30 x 3 Sets

3 reps @ 85%

Metcon (AMRAP – Rounds and Reps)

“Snakes. Why Did It Have To Be Snakes?”

Teams of 2 (You go, I go)

AMRAP 18

30 Double Unders

15 V-Ups or Stick Sit Ups

15 Wall Balls (30/20)

15 V-Ups or Stick Sit Ups

30 Double Unders
RX+: GHDs instead of V-Ups

Burn! 12:00pm

Teams of 2

Buy In:

800m Partner Wallball Run

Into

50 Partner Wallball Sit Up Tosses

40 Granny Shot Over Rig with Wallball

30 Plank Hold Wallball Roll Throughs

20 Burpee Wallball Slams

10 50′ (Down and Back) Overhead Wallball Lunges

Into

Cash Out:

800m Partner Wallball Run