CrossFit Empire South

CrossFit Empire South – CrossFit

Weekly Mindset: Push harder than yesterday if you want a different tomorrow.

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Deadlifts

E2:00 x 5 Sets

8 reps @ 60% of 1RM

Metcon (Time)

“Hellhole”

For Time: 50 Odd Object Devil’s Press

You will complete in this interval style:

AMRAP 2

35 Double Unders

5 Lateral Odd Object Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral Odd Object Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral Odd Object Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral Odd Object Burpees

Max Devil’s Press in Time Remaining

Your odd objects you may choose from:

-Burpee Single Arm DB Snatch

-Burpee Kettlebell Swings

-Burpee Wallball Ground to Overhead

-Burpee Plate Ground to Overhead
This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes.

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press.