Monday, March 25, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“WALL-E”

AMRAP 20:

5 Walk Out Push Ups or 5 Wall Walks or 30’ Handstand Walk

30 DUs

30 WBS

30 DUs

C.E.

Pause Back Squat

5 sets of 3

1) 65%

2) 70%

3,4,5) 75%

* 1st rep, 3 sec pause in bottom

2nd and 3rd rep, no pause

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