CrossFit Empire South – CrossFit
Back Squat
EMOM x 5
5 reps @ 60% + 20-25lb
-1 min rest-
E2:00 x 5 Sets
3 reps with 2 second pause in the bottom
Metcon (Time)
“The Justice League”
For Time: (12 min time cap)
2 Rounds:
10 Power Snatches (155/105)
12 Lateral Burpee over Bar
-into-
2 Rounds:
10 Power Snatches (95/65 lb)
12 Lateral Burpee over Bar
After Party!
*March Mobility Challenge*
Accumulate 3 min hold on each movement
-Dead Hang From Pull Up Bar
-Bottom of a Squat
CrossFit Empire South 