CrossFit Empire South – CrossFit

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Bench Press and Deadlift

Bench Press and Deadlift

E2:00 x 5 Sets

-5 reps OF EACH LIFT within the same 2 mins @ a moderate load (75% of 1RM)

Metcon (AMRAP – Rounds and Reps)

“Another Workout”

AMRAP 15:

25/20 Calorie Assault Bike or 400m Run

15 Dumbbell/Kettlebell Front Squats (50’s/35s) or Barbell Front Squats (105/75)

15 Handstand Push Ups

15 Dumbbell/Kettlebell Front Squats (50’s/35s) or Barbell Front Squats (105/75)

15 Handstand Push Ups