Wednesday, December 4, 2019

CrossFit Empire South – CrossFit

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Tricep Triage

E3:00 x 3 Sets

-Supine Tricep Extension (Barbell or DB)

-Close Grip Bench Press x 8 reps @ 55-60%

-Push Ups to Failure

Metcon (3 Rounds for reps)

“Low Tide”

AMRAP 5:

Buy-In: 700m Row

Into

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Mins

AMRAP 5:

Buy-In: 500m Row

Into

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Mins

AMRAP 5:

Buy-In: 300m Row

Into

3 Squat Cleans (135/95)

25 Double Unders