Friday, July 10, 2020

CrossFit Empire South – CrossFit

“Never let what you cannot do interfere with what you can do. “John Wooden

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Front Squats

E1:30 x 7 Sets

1 Pausing Front Squat

2 Front Squats

*For load
3 second pause in the bottom of the first front squat rep each set

Metcon (Time)

“Dirt Nap”

3 Rounds For Time: (15 min cut off)

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Burn! 12:00pm

Partner Burn:

EMOM x 32

Min 1: Partner A- Up Downs

Min 2: Partner B- Up Downs

Min 3: Partner A- V-Ups

Min 4: Partner B- V-Ups

Min 5: Partner A- Double Unders

Min 6: Partner B- Double Unders

Min 7- Partner A- Box Step Ups

Min 8- Partner B- Box Step Ups

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