CrossFit Empire South – CrossFit
Bench Press
E1:30 x 5 Sets
1 rep @ 90%
Metcon (AMRAP – Reps)
“Winter Soldier”
Every 3:00 (6 sets)
– 0:00 – 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/55)
– 3:00 – 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/65)
– 6:00 – 9:00
15/12 Calorie Assault Bike
9 Power Snatch (115/80)
– 9:00 – 12:00
15/12 Calorie Assault Bike
6 Power Snatch (135/95)
– 12:00 – 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/105)
– 15:00 – 18:00
15/12 Calorie Assault Bike
Max Power Snatch (175/115)
Running Option:
200m Run
After Party!
10 min double under practice
OR
Every min for 10 minutes
35 doubles unders
1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes
Burn! 12:00pm
AMRAP 30:
800m Run
32 Sit Ups
16 Single Arm Devil’s Press
