Wednesday, November 20th, 2019

CrossFit Empire South – CrossFit

It’s PR Week! Everyday, now through Thanksgiving Week, we are testing our strength, so make sure you are here and ready to lift!

View Public Whiteboard

Bench Press

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Rounds and Reps)

“Double Jointed”

AMRAP 16:

15 Overhead Squats

30 Double Unders

15 Deadlifts

30 Double Unders

RX: 95/65

After Party!

3 “Giant Sets”:

30 GHD Sit-Ups

15 Double Kettlebell Deadlifts

50′ Double Kettlebell Front Rack Walking Lunge

Rest 2:00 between sets.

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