Monday, October 28, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

E2:00 x 6 Sets

Set 1: 5 reps @ 70%

Set 2: 3 reps @ 75%

Set 3: 5 reps @ 70%

Set 4: 3 reps @ 80%

Set 5: 5 reps @ 70%

Set 6: 3 reps @ 85%
Record last 3 reps @ 85%

Metcon (AMRAP – Rounds and Reps)

“9 Volt”

AMRAP 9:

2 Kettlebell Swings (53/35) or Dumbbell Snatches (50/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35) or Dumbbell Snatches (50/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

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