Tuesday, March 30, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:30 x 5 Sets

5 reps @ 77.5% of 1RM

Metcon (AMRAP – Rounds and Reps)

“Batman”

AMRAP 15:

500/400m Row

25 Box Jumps (24/20)

5-10-15-20-25 . . .

Pullups

Burn! 12:00pm

For Time:

750m Row

@5 min on the clock:

10 min EMOM

odd – 10 Dumbbell push press

even – 10 Box jumps/steps

@15 min on the clock

750m Row For Time

Time Cap 20:00

Advertisement