Wednesday, June 16, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)



300m Run

30 V-Ups

10 Strict Handstand Push-Ups
RX+: 20 GHDs or 20 Stick Sit Ups

Back and Front Squat

Back squat + Front squat:

Every 1:30 x 5 sets

(5 Back Squats +1 Front Squat)

*The Front Squat should be a struggle, but not a miss.


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