Monday, November 4, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Pausing Front Squat

E2:00 x 6 Sets of 2 Reps

*Rep 1: 5 sec pause in the bottom

Rep 2: Normal Rep, no pause in the bottom

*Start around 50-60% of 1RM and build each set

Metcon (2 Rounds for reps)

“Open Concept”


1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes


50 Wallballs (20/14)

Max Meter Row

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