CrossFit Empire South – CrossFit
-There is only a little time left to sign up for the Battle of the Boxes Throwdown. SIGN UP TODAY! Come represent South on December 19th!
-This week’s Back Squat and Shoulder Press is a mini deload before we start back on 5-3-1 again next week.
Back Squat
E2:00 x 5 Sets
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 40%
Metcon (Time)
“Toes to Bar/Lunge”
For Time: (15 min time cap)
30-20-10
–Toes-to-bar
–Overhead Walking Lunge (yards) (53/35) or DB (50/35)
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