CrossFit Empire South – CrossFit
Weightlifting
Bench Press (50%) (5 Sets x 10 Reps)
Every 2:00 x 5 sets:
10 bench press (50%)
– Perform reps AFAP.
Metcon
Metcon (3 Rounds for reps)
RX
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.
INTERMEDIATE
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (55/75 lb)
2:00 calorie row
– Rest 1:00 after each movement.
BEGINNER
3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (35/45 lb)
2:00 calorie row
– Rest 1:00 after each movement.
Cool Down
Metcon (No Measure)
2 sets:
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch
After Party
Get some extra work in at open gym!
Metcon (Checkmark)
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks
