Thursday, November 5, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

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

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