CrossFit Empire South – CrossFit

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Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Strict Press (Week 7 of 12)

4 sets:

8 reps (100%)

– Rest 1:00 between sets.


Metcon (AMRAP – Reps)


On a 10:00 clock for reps:

2:00 double-unders

2:00 sit-ups

1:30 double-unders

1:30 sit-ups

1:00 double-unders

1:00 sit-ups

:30 double-unders

:30 sit-ups


Same as Rx’d


On a 10:00 clock for reps:

2:00 single-unders

2:00 sit-ups

1:30 single-unders

1:30 sit-ups

1:00 single-unders

1:00 sit-ups

:30 single-unders

:30 sit-ups

After Party!

Get in that accessory work during Open Gym!

Metcon (No Measure)


100 GHD hip extensions

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