Monday, July 22, 2019

CrossFit Empire South – CrossFit

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Back Squat

In 10:00, build to a 10 rep heavy Back Squat.

*Use 3/4 sets of 3 reps to build, then go for it! Start around 50%-60% of 1RM, depending on how we feel today.

Metcon (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

21/15 Cal Row

21 Burpees

Max OHS (75/55)

-Rest 3 Mins-

AMRAP 3:

18/13 Cal Row

18 Burpees

Max OHS (95/65)

-Rest 3 Mins-

AMRAP 3:

15/11 Cal Row

15 Burpees

Max OHS (115/85)

-Rest 3 Mins-

AMRAP 3:

12/9 Cal Row

12 Burpees

Max OHS (135/95)

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