CrossFit Empire South – CrossFit

View Public Whiteboard


Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Back Squat (Week 9 of 12)

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.


Metcon (AMRAP – Reps)


3 rounds for reps:

1:30 air squats

1:30 sit-ups

1:30 calorie row


Same as Rx’d


Same as Rx’d

After Party

A little extra work never hurt anyone! Add a little bonus during Open Gym!

Metcon (No Measure)


2:00 in a handstand

– Stomach facing the wall.

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