Thursday, December 10, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Shoulder Press

E2:00 x 3 Sets

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: 1+ reps @ 95%

(minimum of 1 rep on the last set, but if you have more in the tank, go for it!)
This is not a 1 rep max today, we will be maxing out on this lift in 2 weeks, get pumped!

Metcon (Time)

For Time: (15 min time cap)

200ft Overhead Dumbbell Lunge (50/35)

50 Burpee over Dumbbell

200ft Overhead Dumbbell Lunge (50/35)

Burn! 12:00pm

AMRAP 3 x 6 Rounds

8 Box Jumps or Step Ups

6 Burpees

8 Cal Bike

-Rest 1 min between rounds-


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