CrossFit Empire South – CrossFit

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Deadlift

E2:00

1 Set of 5 @ 70%

3 Sets of 3 @ 73%/76%/79%

5 Sets of 1 @ 82%/85%/88%/91%/X

*X-left open for you to choose

Metcon (Time)

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

C.E.

A.) Spend 10 mins on Handstand Walking

B.) Aerobic Capacity

Choose either Bike/Ski Erg/Row

5 x 3mins on, 1min off:

1:30- Light Effort

1:00- Moderate Effort

:30s- Hard Effort