CrossFit Empire South – CrossFit
Weekly Mindset: “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.” -Theodore Roosevelt
Bench Press
E3:00 x 3 Sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
Then
E2:00 x 3 Sets
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 95%
Set 6: 1 rep @ 100/100+
Metcon (Weight)
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
Build on Power Snatches each round. Score is weight of Power Snatches in last round.
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