Monday, June 24, 2019

CrossFit Empire South – CrossFit

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Pausing Front Squat

E2:00 x 5 sets

1 Tempo Front Squat

1 Front Squat

*For Tempo Front Squat: 5 sec down, 3 sec pause in bottom

*Start @ 60% of 1RM Front Squat and build from there

Metcon (Time)

“Jack Daniel”

For Time: (20 min cut off)

1,000m Run

50 Thrusters (65/45)

30 C2B Pull Ups


A.) Body Armor

3 Sets of:

9 Romanian Deadlifts

15 Weighted Glute

27 GHD Sit Ups

*Rest 2 mins between sets

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