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CrossFit Empire South – CrossFit

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Pre-Workout Skill

Front Squats – 2 Reps (7 Rounds for weight)

EMOM 7:

2 front squats

– from the floor.

Metcon

Conditioning (AMRAP – Reps)

RX

AMRAP 12:

Row 1,750/2,000-m

Max rep front squats (135/205 lb)

INTERMEDIATE

AMRAP 12:

Row 1,750/2,000-m

Max rep front squats (105/155 lb)

BEGINNER

AMRAP 12:

Row 1,500/1,750-m

Max rep front squats (65/95 lb)

Post Workout Mobility

Stretching (Checkmark)

2 Sets:

:30 pigeon stretch/ leg

:30 couch stretch/ leg

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