CrossFit Empire South

CrossFit Empire South – CrossFit

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Pre-workout Strength

5 x 5 Strict Press at 65% (5 Rounds for weight)

Strict Press:

5 sets of 5 reps at 65% of 1 RPM

– Rest 1:30 between sets

Metcon

For Time (15:00): Push Press, Row, and Double Unders (Time)

RX

For Time (15:00 Cap):

5 Push Press (125/185 lb)

25 Row Calories

50 Double Unders

4 Push Press (125/185 lb)

20 Row Calories

40 Double Unders

3 Push Press (125/185 lb)

15 Row Calories

30 Double Unders

2 Push Press (125/185 lb)

10 Row Calories

20 Double Unders

1 Push Press (125/185 lb)

5 Row Calories

10 Double Unders

SCALED

For Time:

5 Push Press (95/135 lb)

25 Row Calories

50 SingleUnders

4 Push Press (95/135lb)

20 Row Calories

40 SingleUnders

3 Push Press (95/135 lb)

15 Row Calories

30 SingleUnders

2 Push Press (95/135 lb)

10 Row Calories

20 SingleUnders

1 Push Press (95/135 lb)

5 Row Calories

10 SingleUnders