CrossFit Empire South – CrossFit
Shoulder Press
E4:00 x 3 Sets
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps + @ 85%
(Minimum of 5 reps on last set, if you have more than that in the tank, go for it!)
Metcon (Time)
“Silence of the Lambs”
Teams of 2
2 Rounds For Time: (20 min time cap)
100 Sit Ups
*Partner dead hangs from bar
100 Jumping Split Lunges
* Partner holds front rack (135/95)
RX+: GHDs for Sit Ups or Stick Sit Ups
Burn! 12:00pm
6 Rounds: Teams of 2, You go I go Style:
:45s Wall Sit Plate Hold
15 Alt. Jumping Lunges
Around the building Double DB OH Walk (50/35)
15 Alt. Jumping Lunges
:45s Wall Sit Plate Hold
Rest 2 mins
Accm. 50 Devil’s Press For Time
CrossFit Empire South 