Monday December 10, 2018

CrossFit Empire South – CrossFit

Back Squat

In 15 mins, perform 3 sets of 5 reps.
*You may use same challenging weight across or build to a heavy load.

Metcon (Time)

“Freddy Krueger”

21-15-9:

Kettlebell or Dumbbell Swings (70/53)

Burpees

C.E.

Every 2:00 for 5 Rounds

20/14 Calorie Row

Max HSPUs until 1:30

–rest from 1:30 to 2:00 then repeat–

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