Wednesday January 30, 2019

CrossFit Empire South – CrossFit

Tempo Back Squats

5 Sets of 2

7 Seconds Down. 3 Second Pause.
Complete at 50-60% of your 1RM, at your own pace, but within 12 mins

Metcon (Time)

“After Party”

For Time: (15min cutoff)


Goblet Squats (70/53) or Plate Squats (45/35)

*After each round, complete 35 Double Unders (RX+ 50)*


Odd Object

50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)

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