Tuesday, January 28, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “If you want to be truely successful at it, you cannot be content with pretty good.” -Tim Grover

View Public Whiteboard

Push Up/Bench Press

E2:00 x 8 Sets plus Bonus Set:

-7 Deficet Push Ups with 3 second decent

-3 Bench Press @ 80%

Bonus Set: 1 Standard Set of Push Ups to Failure
https://youtu.be/KadL9HpmWSg

Metcon (AMRAP – Rounds and Reps)

“Speed Limit”

AMRAP 15:

1 Mile Run

-Directly Into-

Max Rounds of:

8 Burpee Box Jumps

8 Chest to Bar Pull Ups

RX+: 8 Bar Muscle Ups

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