CrossFit Empire South – CrossFit
Shoulder Press
E3:00 x 3 Sets
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
(Minimum of 3 reps, if you have more in the tank go for it!)
Metcon (Time)
“It’s Been A Long Day”
For Time: (16 min time cap)
100 Double Unders
50 Alternating Dumbbell Step Ups (50/35) (24″/20″ box)
100 Double Unders
50 Burpees
100 Double Unders
Burn! 12:00pm
For Time:
40 Goblet Squats
40 Kettlebell Swings
40 Calorie Row
40 Sit Ups
40 Push Ups
40 Alternating Lunges
40 Kettlebell Deadlifts
40 Box Jumps
40 Shuttle Sprints
40 Burpees
