Monday, July 1, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Stamina Squats

EMOM x 12

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

*Start at moderate weight

Metcon (Time)

“Fish Out of Water”

For Time: (30 min cut off)

2K Row

-Directly Into-

10 Rounds of:

3 Power Cleans

6 Push Ups

9 Air Squats

RX: 155/105


“Body Armor”

3 Giant Sets of:

10 DB Box Step Overs

10 Tempo DB Bench Press

-Rest 2 mins between sets-


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