Wednesday, September 16, 2020

CrossFit Empire South – CrossFit

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Front Squat

E1:30 x 6 Sets

-6 reps @ 65-75% of 1RM

Metcon (Time)


Teams of 2

3000/2500m Row (18 min time cap)

– Partner Farmer Carry Hold (53s/35s)

* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *

* Male/Female Team = 2750m Row

RX+: KBS (70s/53s) or Sandbag Hold


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