CrossFit Empire South – CrossFit
Pre-workout Strength
Week One – Push Press
5 x 5 Push Press at 65% (5 Rounds for weight)
Push Press:
5 Sets x 5 Reps at 65% of 1RM
– Rest 1:30 between sets.
Metcon
For Time: Chest-to-Bar Pull-ups and Shoulder-to-Overheads (Time)
RX+
For time (10:00 Cap):
45 chest-to-bar pull-ups
30 shoulder-to-overheads (125/185 lb)
RX
For time:
30 chest-to-bar pull-ups
30 shoulder-to-overheads (105/155 lb)
SCALED
For time:
45 ring rows
30 shoulder-to-overheads (55/75 lb)
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