Monday, September 28, 2020

CrossFit Empire South – CrossFit

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Front Squat

E1:30 x 6 Sets

4 reps @ 75-85% of 1RM

Metcon (Time)

For Time: (15 min time cap)

500/400m Row OR 30/24 Calorie Assault Bike

100 Double Unders

200m Farmer Carry (53s/35s)

100 Double Unders

500/400m Row OR 30/24 Calorie Assault Bike
RX+: 70s/53s Farmer Carry

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