Wednesday, November 13, 2019

CrossFit Empire South – CrossFit

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Pausing Back Squat

On the 1:30 x 6 Sets:

1 Pausing Back Squat (3 Seconds in bottom)

1 Back Squat

Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

Metcon (Time)

“Step Aerobics”

3 Rounds For Time: (20 min time cap)

30 Toes to Bar

20/14 Cal Row or Bike

10 Single DB Box Step-Ups

DB Weight: 50/35

Box: 24/20

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