Monday, November 2, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

E3:00 x 3 Sets

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 90%

Metcon (AMRAP – Rounds and Reps)

“Fast and Furious”

AMRAP 10:

3-6-9-12. . .

-Burpee Kettlebell Swing (53/35) OR CHOOSE Burpee Dumbbell Snatch (50/35)

-10 Box Jump Overs (24/20)

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