CrossFit Empire South – CrossFit
Pausing Front Squat
E2:00 x 6 Sets of 2 Reps
*Rep 1: 5 sec pause in the bottom
Rep 2: Normal Rep, no pause in the bottom
*Start around 50-60% of 1RM and build each set
Metcon (2 Rounds for reps)
“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row
CrossFit Empire South 