Friday, November 13, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Shoulder Press

E3:00 x 3 Sets

Set 1: 5 reps @75%

Set 2: 3 reps @85%

Set 3: 1+ rep @95%

(minimum of 1 rep on last set, but if you have more in the tank, go for it!)

Metcon (Time)

“Pale Rider”

Teams of 2 For Time: (20 min time cap)

2 Rounds of:

100/75 Calorie Assault Bike

40 Power Snatches (135/95)

After Party!

5 Sets Not For Time:

12 Bulgarian Split Squats (per leg)

Burn! 12:00pm

Let’s Run That 5K!!

3.2 Miles For Time

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