Tuesday, July 28, 2020

CrossFit Empire South – CrossFit

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Press Complex

In 12 mins, Build to a Heavy Complex:

2 Push Presses

3 Push Jerks
Comes from the rack

Metcon (Time)

“Overreaction”

For Time: (20 min cut off)

15-12-9:

Push Press (115/85)

Dumbbell or Kettlebell Box Step-Overs (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

Burn! 12:00pm

5 Rounds For Time: (30 min cut off)

-800m Run

-15 Kettlebell Deadlifts (70s/53s)

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