Call Jenn at 954-650-1213 or Lisa at 754-581-3853; 1445 S. E. 17th St., Fort Lauderdale, FL 33316 info@crossfitempirical.com

6.28.17

CrossFit Empirical – CrossFit

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2: Hang Power Snatch (1RM)

3: Metcon (AMRAP – Reps)

12min AMRAP:

Ascending Ladder

1,2,3 etc..

Hang Power Snatch 95/65

Suitcases
If not doing rx consider using 50% of your 2RM for Wod

Rest @ 5 Mins then…..

4: Metcon (Time)

800m Row

400m Run

*Sprint Effort

6.27.17

CrossFit Empirical – CrossFit

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2: Bench Press (5RM)

3: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

6 Push Press 115/75

8 DL 115/75

10 Lateral burpee over bar
* come to full extension and clap overhead each rep *