CrossFit Empire South – CrossFit

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Back Squat

In 10:00, build to a 10 rep heavy Back Squat.

*Use 3/4 sets of 3 reps to build, then go for it! Start around 50%-60% of 1RM, depending on how we feel today.

Metcon (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

21/15 Cal Row

21 Burpees

Max OHS (75/55)

-Rest 3 Mins-

AMRAP 3:

18/13 Cal Row

18 Burpees

Max OHS (95/65)

-Rest 3 Mins-

AMRAP 3:

15/11 Cal Row

15 Burpees

Max OHS (115/85)

-Rest 3 Mins-

AMRAP 3:

12/9 Cal Row

12 Burpees

Max OHS (135/95)

CrossFit Empire South – CrossFit

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Deadlift

E1:30

7 Reps @ ~40%

5 Reps @ ~50%

3 Reps @ ~55%

3 Reps @ Target Weight (~55-65%)

-Then Rest 2:00-

20 Reps @ Target Weight (~55-65%)

Metcon (Time)

“Meter Maid”

For Time: (20 min time cap)

200 Meter Run

27 Wallballs (20/14), 27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14), 21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14), 15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14), 9 Box Jumps (24/20)

200 Meter Run

C.E.

“Barbell Cycling”

EMOM x 7

1. 7 Hang Squat Cleans + 1 Push Jerk

2. 6 Hang Squat Cleans + 2 Push Jerks

3. 5 Hang Squat Cleans + 3 Push Jerks

4. 4 Hang Squat Cleans + 4 Push Jerks

5. 3 Hang Squat Cleans + 5 Push Jerks

6. 2 Hang Squat Cleans + 6 Push Jerks

7. 1 Hang Squat Clean + 7 Push Jerks

*53% of 1RM