Tuesday, March 16, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Back Squat

EMOM x 5 (5 mins)

-5 reps heavier than last week (60% + 5/10lbs)

directly into

E2:00 x 5 Sets (10 mins)

-2 reps of back squat with 2 second pause in the bottom

(build each set, not to a max but a comfortable heavy set!)

Metcon (Time)


3 Rounds For Time: (20 min time cap)

Teams of 2

200 Double Unders (split however)

30 Synchro KB/DB Alternating Lunges

50 Toes to Bar (split however)
“Legends 45+/Teams of 2”

200 Single Unders

30 Synchro Step Back Lunges

50 Candle Sticks

Burn! 12:00pm

3 Sets For Time:

30 Cal Row

20 Dumbbell Snatches

10 Burpee Box Step Overs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s