Monday, March 29, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

EMOM x 5

5 reps @ 60% + 20-25lb

-1 min rest-

E2:00 x 5 Sets

3 reps with 2 second pause in the bottom

Metcon (Time)

“The Justice League”

For Time: (12 min time cap)

2 Rounds:

10 Power Snatches (155/105)

12 Lateral Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (95/65 lb)

12 Lateral Burpee over Bar

After Party!

*March Mobility Challenge*

Accumulate 3 min hold on each movement

-Dead Hang From Pull Up Bar

-Bottom of a Squat

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