Tuesday, December 10, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E1:30 x 9 Sets

Sets 1,2,3: 6 reps @ 65%

Sets 4,5,6: 3 reps @ 75%

Set 7: 1 rep @ 80%

Set 8: 1 rep @ 85%

Set 9: 1 rep @ 90%

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

27/21 Cal Row

27 Burpees

27 Chest to Bar Pull Ups

-Rest 4 Min-

AMRAP 4:

21/15 Cal Row

21 Burpees

21 Toes to Bar

-Rest 4 Min-

AMRAP 4:

15/9 Cal Row

15 Burpees

15 Pull Ups

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