Friday, August 14, 2020

CrossFit Empire South – CrossFit

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Front Squat

In 12 mins, Build to a heavy single

Metcon (3 Rounds for reps)

“Buy, Buy, Buy”

AMRAP 5:

Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders

15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats (165/115)

Burn! 12:00pm

3 Rounds:

800m Run

30 Alternating Lunges

20 Burpees

10 Cal Bike

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