CrossFit Empire South – CrossFit
Front Squat
On the 2:00 x 6 sets:
3 @ Moderately Heavy
2 @ Heavy
2 @ Heavy
1 @ Very Heavy
1 @ Very Heavy
1 @ Very Heavy
*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*
Metcon (3 Rounds for reps)
“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups