220629 – Heavy Day!!!

CrossFit Empire South – CrossFit

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Weightlifting

Overhead Squat (7 Sets x 3 Reps)

RX

7 sets for load:

3 overhead squats

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets for load:

5 overhead squats

Skills

Metcon (Weight)

Post-workout:

5 sets:

5 sots press

– Increase loading across as many sets as possible.