CrossFit Empire South – CrossFit
“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” John Wooden
Push Press
E2:00 x 5 Sets
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 1 rep AHAP
Start around 65%, if feeling good, go for a new PR on set 5!
Metcon (AMRAP – Rounds and Reps)
“Stranger Things”
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Shuttle Sprints
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Shuttle Sprints
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Shuttle Sprints
…
Climb By 3’s Each Round
*Shuttle Sprints are rig to rig. Down is 1, back is 2, etc.
*Athelte A will complete a round, then athlete B will go. For example, athlete A will complete 3, 3,3 and then partner B will complete 3, 3, 3 before both move to 6.
*Score is total rounds completed. For example, if teammates both make it through the round of 15s, score is 10 rounds.
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