CrossFit Empire South – CrossFit
Back Squat
E2:00 x 6 Sets
Build To a Heavy 1 Rep
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 1 Rep
Set 5: 1 Rep
Set 6: 1 Rep
Metcon (5 Rounds for time)
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs
15 Front Squats (95/65)
15/12 Cal Row or Bike or 200m Run
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