CrossFit Empire South – CrossFit
“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou
Back Squat
On the 0: 9 Reps @ 60%
On the 2: 7 Reps @ 65%
On the 4: 5 Reps @ 70%
On the 6: 3 Reps @ 75%
On the 8: 1 Rep @ 80%
On the 9: 1 Rep @ 85%
On the 10: 1 Rep @ 90%
On the 11: 1 Rep @ 95%
On the 12: 1 Rep @ 102%
Metcon (AMRAP – Rounds and Reps)
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
RX: 135/95
RX+: 155/105
Add 1 rep to the squat cleans every round.
CrossFit Empire South 