CrossFit Empire South – CrossFit
Strict Press
E2:00 x 5 Sets
Build to a heavy set of 3 reps
Metcon (AMRAP – Rounds and Reps)
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike or Row
30 Toes to Bar
CrossFit Empire South 