CrossFit Empire South – CrossFit
Back Squats
Tempo Back Squat
E1:30
*Performing 1 rep, 7s down, 3s pause in bottom
Set 1: 58%
Set 2: 60%
Set 3: 62%
Set 4: 64%
Set 5: 66%
Set 6: 68%
Set 7: 70%
Metcon (Time)
“Wall Street”
3 Rounds For Time: (30 min cut off)
800m Run
40 KBS (53/35)
40 WBS (20/14) (10’/9’)
C.E.
Spend 10 mins working on Turkish Get Ups
CrossFit Empire South 