Monday, December 30, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squats

E2:30 x 6 Sets

Sets 1-2: 8 reps @ 70%

Sets 3-4: 6 reps @ 75%

Sets 5-6: 4 reps @ 80%

Metcon (AMRAP – Rounds and Reps)

“Fight or Flight”

AMRAP 20:

20 Wallballs (20/14) (10’/9’)

20 Hang Power Snatches (95/65)

20 Box Jumps (24″/20″)

20 Front Squats (95/65)

20 Cal Row

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