CrossFit Empire South – CrossFit
Bench Press
E2:30 x 5 Sets
5 reps @ 77.5% of 1RM
Metcon (AMRAP – Rounds and Reps)
“Batman”
AMRAP 15:
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25 . . .
Pullups
Burn! 12:00pm
For Time:
750m Row
@5 min on the clock:
10 min EMOM
odd – 10 Dumbbell push press
even – 10 Box jumps/steps
@15 min on the clock
750m Row For Time
Time Cap 20:00
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