Wednesday, April 3. 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Push Press

Push Press – E2:30

6 @ 70%

6 @ 72%

6 @ 74%

6 @ 76%

* Optional: Before each set, overload the bar and perform 3 Jerk Drives*

Metcon (AMRAP – Rounds and Reps)

“Rear End”

AMRAP 18:

60 Double Unders

45 Air Squats

21/15 Calorie Assault Bike

15 Push Jerks

RX: 135/95

RX+: 185/135

C.E.

Body Armor A:

3 Giant Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

*Rest 1:30 between sets*

Body Armor B:

Accumulate 1:30 in an L-Sit

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