04/20/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Speed Squat Ladder

Strength

Zercher Squat

20 Minutes:

Zercher Squat

10-9-8-7-6-5-4-3-2-1

135/95

Metcon

Metcon (AMRAP – Rounds)

5 Minute AMRAP:

10 (total) Alt. Single Arm Kettlebell Swing 53/35

10 (total) Alt. Single Arm Squat Thrust

Metcon (AMRAP – Rounds)

5 Minute AMRAP:

10 (total) Alt. Single Leg Glute Bridges

10 (total) Alt. Single Leg Deadlifts w/ Kettlebell 53/35

Metcon (AMRAP – Rounds)

5 Minute AMRAP:

10 Hollow Rocks

10 Sit-ups

Cash out

Fill any remaining time with

180° burpees


“Its been a fun 2 weeks! Thank you for a job well done!” – Coach Dennis

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