Monday, May 18, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13

View Public Whiteboard

Tempo Floor Press/Push Ups

E2:00 x 6 Sets

6 reps with 2 seconds down after reaching the top position

directly into

10 push ups with 2 seconds down, 2 seconds up

Feel that BURN!
Pick a light/moderate weight and build if you like

Metcon (Time)

“Nasty Girls”

3 Rounds For Time: (15 min cut off)

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans (135/95)

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