Friday, October 4, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

E2MOM x 3 sets

Build to a Heavy Set of 6 Reps

Set 1: Moderate

Set 2: Heavy

Set 3: Heaviest of the 3 sets

Metcon (AMRAP – Rounds and Reps)

“BFF”

AMRAP 20:

100 Double Unders/150 Singles

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Snatches (50/35)

20 Toes to Bar

10 Bar MUs

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