CrossFit Empire South – CrossFit
Weekly Mindset: “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.” -Theodore Roosevelt
Strict Press
E3:00 x 3 Sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
Then
E2:00 x 3 Sets
1 rep @ 90%
1 rep @ 95%
1 rep @ 100/100+
Metcon (Time)
“DT”
5 Rounds For Time: (15 min cut off)
Deadlift, 12 reps
Hang Power Clean, 9 reps
Push Jerk, 6 reps
RX: 155/105
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
CrossFit Empire South 