Wednesday, December 11, 2019

CrossFit Empire South – CrossFit

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Strict Press and Upright Row

E1:30 x 4 Sets of Strict Press

6 reps @ 70%

E1:30 x 4 Sets of Upright Row

8 reps @ 135/95, scale weight if needed to achieve all 8 reps

Metcon (AMRAP – Rounds and Reps)

“Geico”

AMRAP 15:

60 Double Unders

400m Run or 28/20 Cal Bike

15 Front Squats (155/105)

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