Tuesday, February 11, 2020

CrossFit Empire South – CrossFit

“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou

View Public Whiteboard

Bench Press

E2:00 x 5 sets

All sets performed with 75% of 1RM

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: Go to failure

Set 5: Go to failure plus 2 negative reps


E2:00 x 4 Super Sets

DB Standing Tricep Extension x 7 reps

Immediately followed by 7 Tricep push-ups

Utilizing one DB held be the head of DB

Metcon (4 Rounds for reps)

“Swole Cycle”


Strict Pull-ups

Assault Bike Calories


Row Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off


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