CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamic Stretches

Review WOD


Metcon (Time)

Time Capped WOD

0-10 Minutes

5 Rounds:

35 Double-Unders (70 Singles)

7 Pull-Ups

12 DB Snatches Total (50/35)


12-22 Minutes

Find a Heavy 3Rep Deadlift

( Not true 3RM as your forearms will be tired)

Metcon (Time)

25-35 Minutes

Time Capped WOD

3 Rounds:

200M Run

20 Deadlifts (135/95)

20 Sit-Ups

“We are what we repeatedly do. Excellence then is not an act but a habit.”  —Aristotle  

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