CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamic Stretches

“Junkyard Dog”


20 mins:

Close Grip Bench Press- Work up to 3RM

-10 DB Hammer Curls per arm after each set


Metcon (AMRAP – Rounds)

12 Min AMRAP:

30 Thrusters 75/55

20 Lateral Jumps over Bar

10 KB Swings 24kg/16kg

Cash out

50 Hollow Rocks

“For success, attitude is equally as important as ability.” – Walter Scott

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