CrossFit Empire South – CrossFit
Weekly Mindset: “You can never quit. Winners never quit, and quitters never win.” -Ted Turner
Pausing Push Press
1 Pausing Push Press + 1 Push Press = 1 rep
Complete 2 reps E2:00 x 4 Sets
Start at 60% of 1RM Push Press and build
Pausing Push Press = 2 sec pause in the dip
Metcon (Time)
“Opening Day”
For Time: (30 min cut off)
21-15-9
Wallball Shots (20/14)
Chest to Bar Pull Ups
Thrusters (95/65)
Box Jumps (24″/20″)
Kettlebell Swings (53/35)
RX+: Thrusters- 115/85
Kettlebell Swings (70/53)
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