CrossFit Empire South – CrossFit
Front Squat
In 12 mins, Build to a heavy single
Metcon (3 Rounds for reps)
“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)
Burn! 12:00pm
3 Rounds:
800m Run
30 Alternating Lunges
20 Burpees
10 Cal Bike
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