Wednesday, February 5, 2020

CrossFit Empire South – CrossFit

“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” John Wooden

View Public Whiteboard

Pausing Front Squat

E2:00 x 6 Sets

3 reps with a 3 sec pause in the bottom
Start at 60% of 1RM

Metcon (Time)

“Arm & Hammer”

For Time: (25 min cut off)

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Cal Row or Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)
A cluster is a squat clean thruster. You must start from the ground at the beginning of every rep.


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