CrossFit Empire South – CrossFit
Bench Press
In 15min, Build to Heavy Set of 3
Metcon (AMRAP – Rounds and Reps)
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-Ups
10 Toes to Bar
RX+ Version
AMRAP 12:
40 Double Unders w/ Weighted Rope or 60 Normal
20 Handstand Push-Ups
0:20 L-Sit Hold
C.E.
3 Rounds
100m Farmers Carry
200m Sled Drag
CrossFit Empire South 