Thursday, October 28, 2021

CrossFit Empire South  » WOD »  Thursday, October 28, 2021
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CrossFit Empire South – CrossFit

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Bench Press

9 Sets For Load: 5-5-3-3-3-1-1-1-1

Skills

2 Sets For Quality:

1:00 Top of Dip or Plank Hold

15 Single-Arm Ring Rows / Arm

1:00 Chin-Over-Bar Hold

15 Single-Arm Ring Rows / Arm

Cool Down

Accumulate:

1:00 Doorway Pec-Stretch / Side

1:00 PVC Cuban Press

Burn! 12:00pm

AMRAP 10:

8 Cal Bike

10 Single Arm Devil Press

12 Russian Twist w/DB (left + right = 1 rep)

-Rest 2 min-

AMRAP 10

60 Jump Rope (Singles)

10 Push Ups

15 Double DB Deadlifts


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