220727 – Heavy Day

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Metcon (AMRAP – Reps)

AMRAP 3:

Push press

– Use 70% of 1-rep max.

Weightlifting

Metcon (Weight)

RX

For load:

3 sets:

Every 3:00

1 front squat

3 sets:

Every 2:00

2 front squats

3 sets:

Every 1:00

3 front squat

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Cool Down

Metcon (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

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