Tuesday, March 16, 2021

CrossFit Empire South – CrossFit

Back Squat

EMOM x 5 (5 mins)

-5 reps heavier than last week (60% + 5/10lbs)

directly into

E2:00 x 5 Sets (10 mins)

-2 reps of back squat with 2 second pause in the bottom

(build each set, not to a max but a comfortable heavy set!)

Metcon (Time)

“Wanda”

3 Rounds For Time: (20 min time cap)

Teams of 2

200 Double Unders (split however)

30 Synchro KB/DB Alternating Lunges

50 Toes to Bar (split however)
“Legends 45+/Teams of 2”

200 Single Unders

30 Synchro Step Back Lunges

50 Candle Sticks

Burn! 12:00pm

3 Sets For Time:

30 Cal Row

20 Dumbbell Snatches

10 Burpee Box Step Overs

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