CrossFit Empire South – CrossFit
Pre-workout Lift
Push Press – EMOM 9 (9 Rounds for weight)
EMOM 9:
1 push press
– Build in load
Benchmark Metcon
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
INTERMEDIATE
AMRAP 20:
10 push presses (65/95 lb)
10 KB swings (25/35 lb)
10 box jumps (20/24 in)
BEGINNER
AMRAP 20:
10 push presses (35/45 lb)
10 KB swings (15/25 lb)
10 box step-ups (12/20 in)
Post Workout Mobility
Stretching (Checkmark)
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
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