CrossFit Empire South – CrossFit
We are back to normal class times today
Shoulder Press
E2:30 x 3 Sets
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps + @ 85%
(minimum 5 reps on last set, but if you have more in the tank, GO FOR IT)
Metcon (Time)
“Syncro Spirit Bomb”
Teams of 2 (20 min time cap)
75 Alternating Dumbbell Steps ups (50/35) (24/20)
30 Syncro Burpees
50 Alternating Dumbbell Step Ups (50/35) (24/20)
20 Syncro Burpees
25 Alternating Dumbbell Step Ups (50/35) (24/20)
10 Syncro Burpees
Partners will split reps on DB Steps ups as needed, one works while other rests. The burpees are done together.
Burn! 12:00pm
For Time:
30-20-10
Cal Bike
DB Power Cleans
Rest 2 mins
20-15-10
Cal Bike
DB Front Squats
Rest 2 mins
15-10-5
Cal Bike
DB Thrusters
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