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
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.
CrossFit Empire South 