Monday, August 19, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squats

E2:00 x 5 Sets

Set 1: 10 reps at light weight

Set 2: 8 reps at heavier weight

Sets 3, 4, 5: Build to a heavy set of 5

Metcon (Time)

“Dirty Water”

For Time: (15 min cut off)

100 DUs

800m Run

60/45 Cal Row

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