CrossFit Empire South – CrossFit
Shoulder Press
E2:00 x 4 Sets
6 reps @ 80%
Metcon (Time)
“Headstrong”
21-15-9* (10 min time cap)
Calories Assault Bike
Power Snatch (105/75)
*15-12-7 Calories for women
30-21-13 Cal Row for men
21-15-9 Cal Row for women
Burn! 12:00pm
For Time: (40 min time cap)
100ft Double Dumbbell Overhead Walk
50 Step Ups
40 Double DB Power Cleans
30 Burpee Ring Rows
20 Double DB Thrusters
10 Rope Climbs or Body Weight Pulls On Rope
20 Double DB Thrusters
30 Burpee Ring Rows
40 Double DB Power Cleans
50 Step Ups
100ft Double DB Overhead Walk
