CrossFit Empire South – CrossFit
Pausing Front Squat
E2:00 x 5 sets
1 Tempo Front Squat
1 Front Squat
*For Tempo Front Squat: 5 sec down, 3 sec pause in bottom
*Start @ 60% of 1RM Front Squat and build from there
Metcon (Time)
“Jack Daniel”
For Time: (20 min cut off)
1,000m Run
50 Thrusters (65/45)
30 C2B Pull Ups
C.E.
A.) Body Armor
3 Sets of:
9 Romanian Deadlifts
15 Weighted Glute
27 GHD Sit Ups
*Rest 2 mins between sets