CrossFit Empire South – CrossFit
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-
CrossFit Empire South 