Thursday, January 30, 2020

CrossFit Empire South – CrossFit

Today’s Mindset: “I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perservance. No excuses.” -Kobe Bryant

Today’s WOD “Mamba” is a memorial to honor Kobe’s life.

View Public Whiteboard

Metcon (AMRAP – Reps)

“Goat Day”


A.) Tabata Core Thursday

20s on/10s rest for 8 rounds of:

-Hollow Rocks for rounds 1, 3, 5, 7

-Plank Hold for rounds 2, 4, 6, 8

B.) E2:00 x 4 Sets

-3 Rope Climbs

-25′ Handstand Walking Practice

C.) “Mamba”


5 Ring Muscle Ups

8 Power Cleans (185/125)

24 Box Jumps (30″/24″)

13 Burpees
B.) If we cannot handstand walk, scale will be 12 shoulder taps upside down next to wall, or from plank positon

C. 13 Burpees at the end of “Mamba” represents Gianna, Kobe’s daughter’s age.

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