CrossFit Empire South – CrossFit

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Back Squat

EMOM x 5 (5 mins)

5 reps @ 60%+40lbs (for heavier than last week!)

-Rest 2 mins-

E2:00 x 5 Sets

2 reps with 3 second pause in the bottom

*Build in load if you’d like

Metcon (Time)

“Miracle”

For Time: (15 min time cap)

21-15-9

Front Squats (95/65)

12-9-6

Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35) or Kettlebell Swings (53/35)
RX+: 9-6-3

Burpee Muscle Ups

Burn! 12:00pm

AMRAP 20:

5 Ring Rows

10 Bar Push-Ups

15 Box Step Ups

CrossFit Empire South – CrossFit

Congrats to Coach Tiffany, Erin Steinfath, and Coach Katie who made it to The CrossFit Games Quarterfinal stage! The workouts are up this Thursday, and once we know all the details and announce them, come on in and help cheer on!

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Metcon (AMRAP – Rounds and Reps)

“Rocky IV”

AMRAP 16:

Teams of 2 (You go, I go)

8 Box Jump overs (24/20)

8 Deadlifts (185/125)

4 Strict Handstand Push-Ups

4 Power Cleans (185/125)

Partner one completes a round, then partner 2 follows. Continue alternating rounds for 16 minutes –

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Reps)

“The Flash”

AMRAP 5:

50 Double Unders

10 Dumbbell/Kettlebell Deadlifts (50s/35s)

-Rest 5:00 –

AMRAP 5:

50 Double Unders

10 Dumbbell/Kettlebell Front Squats (50s/35s)

-Rest 5:00 –

AMRAP 5:

50 Double Unders

10 Dumbbell/Kettlebell Squat Clean Thruster (50s/35s)

Burn! 12:00pm

5 Sets

AMRAP 3:

3 Dumbbell Power Cleans

6 Push Ups

9 Air Squats

– rest 1:00 between sets –