CrossFit Empire South – CrossFit
Tempo Back Squats
5 Sets of 2
7 Seconds Down. 3 Second Pause.
Complete at 50-60% of your 1RM, at your own pace, but within 12 mins
Metcon (Time)
“After Party”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10
Goblet Squats (70/53) or Plate Squats (45/35)
*After each round, complete 35 Double Unders (RX+ 50)*
C.E.
Odd Object
50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)