Wednesday, May 20, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13

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Bring Sally Up Back Squats

The weight:


Whenever the song says up, you stand up, whenver the song says down, you squat down and hold until the word “up”
If you bail at any point, you must continue with air squats.

Metcon (AMRAP – Rounds and Reps)

“C.E.O” Chief’s Exercise Officer

5 Rounds:


3 Power Snatches (95/65)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers.


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