CrossFit Empire South – CrossFit
Back Squat
E2:30 x 3 Sets
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps + @ 85%
(minimum of 5 reps on last set, but if you have more in the tank, GO FOR IT)
Metcon (AMRAP – Reps)
“Goku”
5 Rounds
AMRAP 2
75 Double Unders
Max Push Ups
– Rest 1:00 between sets –
* Scaling options
5 Rounds
AMRAP 2
-75 Single Unders or Plate Hops
-Max Elevated Push Ups ( from a box, bar, or knee push ups)
– Rest 1:00 between sets –
Burn! 12:00pm
“Rowing Through The Waves”
For Time:
Row 50 Cals
Rest 1 min
Row 40 Cals
Rest 1 min
Row 30 Cals
Rest 1 min
Row 40 Cals
Rest 1 min
Row 50 Cals
Rest 1 min
Row 40 Cals
Rest 1 min
Row 30 Cals
Rest 1 min
Row 40 Cals
Rest 1 min
Row 50 Cals
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