CrossFit Empire South – CrossFit
Overhead Squat
E2:00 x 5 Sets:
6 reps @ 65% of 1RM Snatch
2 sec pause in the bottom
Metcon (Time)
“Water Weight”
3 Rounds For Time: (30 min cut off)
25 Overhead Squats (75/55)
15 Chest to Bar Pull Ups
25 Cal Row or Bike
15 Burpee Box Jumps (24″/20″)
CrossFit Empire South 