Tuesday November 6, 2018

CrossFit Empire South – CrossFit

Overhead Barbell Presses

6 Sets – Every 1:30

1 Strict Press + 3 TnG Push Presses + 5 Push Jerks

**90-100% of 1RM Strict Press

Metcon (AMRAP – Rounds and Reps)

“Stick Up”

AMRAP 20:

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike / Row

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