CrossFit Empire South – CrossFit
“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton
Push Up/Bench Press
E2:00 x 5 Sets
-7 Deficit PUs (athlete chooses Plate for deficit)
-3 Bench Press @ 75%
then
1 set of standard Push Ups to failure
Metcon (Time)
“Body Bag”
21-18-15-12-9:
Pull-ups
Power Cleans (95/65)
Burpees
If we do not have a pull up bar, we can perform bent over rows with our barbell.
If we do not have a barbell, then we can perform:
-double db cleans
-single db cleans, alternating
-odd object cleans
You guys can do burpees 😉
Burn! 12:00pm
EMOM x 24
Min 1: 15 Jumping Squats
Min 2: 10 KB Swings
Min 3: 5 Burpees
Then
Death Sprints
:30 Sprint
:30 Rest
x8