Wednesday, October 2, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Front Squat

On the 1:30 x 6 Sets

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

*The pause will be 3 seconds in the bottom before standing

Metcon (Time)


5 Rounds: (20 min cut off)

200 Meter Run

12/9 Calorie Assault Bike or Row

12 Strict Handstand Push-ups

After Party

On the 3 Minutes x 3 Rounds:


Back Squat

Push Jerk


Barbell: 50% of 1RM Clean and Jerk

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