Tuesday, December 22, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Shoulder Press

In 12 mins, build to a 1 rep HEAVY shoulder press! Max out day!

Metcon (3 Rounds for time)

“Away In A Manger”

Team of 2

3 sets (Every 8:00)

14 Power Snatch (115/75)

10 Power Snatch (135/95)

6 Power Snatch (155/105)

2 Power Snatch (175/125)

*Split reps evenly, rest remaining time after completing a set until next 8 mins begins

Burn! 12:00pm

AMRAP 15:

1-2-3-4-5-6…

Dumbbell Power Clean

Dumbbell Push Press

Toes to Rig

Mountain Climbers (each leg)

---