Wednesday, September 9, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:00 x 6 Sets

8 reps @ 65-70% of 1RM

Metcon (Time)

“The Joker”

5 Rounds For Time: (20 min time cap)

300m Run

20 Med-Ball Cleans (20/14)

10 Deficit HSPU (4in/2in)
For the 300m Run today, we will run a 200m route, then 1 lap around the building.

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