Monday, April 12, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

EMOM x 5

5 reps @ 60% + 50lbs (or heavier than last week!)

Rest 2 mins

Then at the 7:00:

E1:30 x 5 Sets

1 Back Squat with 3 second pause in bottom

*Build each set if feeling good, but not to a max

Metcon (Time)

“Falcon”

For Time: (15 min time cap)

50 Stick Sit Ups

50 Burpees

50 Toes to Bar

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