Friday, April 19, 2019

CrossFit Empire South – CrossFit

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Bench Press

In 15min (E2:30), perform 6-6-4-4-2-2 building in load each set.

Metcon (Time)

“Vader”

3 Rounds: (25min cutoff)

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35) or Power Snatches (75/55)

15 Lateral Burpees

C.E.

Push Press – E2:30

6 @ 76%

6 @ 78%

6 @ 80%

6 @ 83%

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

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