Wednesday, July 24, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Push Press

Build to Heavy Set of 3

E1:30 x 6 sets

Set 1 – Moderate Weight x 7 reps

Set 2 – Heavy Weight x 5 reps

Set 3, 4, 5 ,& 6 Build to heaviest of the day x 3 reps

Metcon (Time)

“Trail Blazer”

3 Rounds: (24 min time cap)

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

C.E.

A.) Not For Time

3-6-9-12-15: Unbroken Deadlifts at 60% of 1RM

*After each set, 30% of Max Strict HSPUs

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