Wednesday, September 18, 2019

CrossFit Empire South – CrossFit

Friends and Family Week!

View Public Whiteboard

Metcon (3 Rounds for reps)

“Bar Crawl”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

C.E.

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

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