Thursday, October 29, 2020

CrossFit Empire South – CrossFit

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Shoulder Press

E4:00 x 3 Sets

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: 5 reps + @ 85%

(Minimum of 5 reps on last set, if you have more than that in the tank, go for it!)

Metcon (Time)

“Silence of the Lambs”

Teams of 2

2 Rounds For Time: (20 min time cap)

100 Sit Ups

*Partner dead hangs from bar

100 Jumping Split Lunges

* Partner holds front rack (135/95)

RX+: GHDs for Sit Ups or Stick Sit Ups

Burn! 12:00pm

6 Rounds: Teams of 2, You go I go Style:

:45s Wall Sit Plate Hold

15 Alt. Jumping Lunges

Around the building Double DB OH Walk (50/35)

15 Alt. Jumping Lunges

:45s Wall Sit Plate Hold

Rest 2 mins

Accm. 50 Devil’s Press For Time

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