CrossFit Empire South – CrossFit
Pre-workout Strength
Review your 1 Rep Max Push Press from 3/31/23
Push Press: 5 Sets of 5 Reps at 65% (Weight)
Push Press:
5 sets of 5 reps at 65% of 1 rep max.
– Rest 1:30 between sets.
Metcon
AMRAP 12: Front Squats and Crossovers (AMRAP – Rounds and Reps)
RX
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
SCALED
AMRAP 12:
12 front squats (65/95 lb)
30 double-unders
INTENDED STIMULUS:
A) 8-10 rounds.
B) Fast couplet with quick transitions.
C) Athletes should complete all squats unbroken.
D) Spend no more than 1:00 on crossovers.
