CrossFit Empire South – CrossFit View Public Whiteboard Squat Snatch EMOM x 10 1 Squat Snatch @ 80% Metcon (Time) “TNT” Every 4:00 for 5 sets Max Effort 20/15 Calorie Assault Bike or RowScore is slowest time Burn! 12:00pm 3 Rounds of AMRAP 6 12/9 Cal Assault Bike 9 Alternating DB Snatch 6 Push Ups…

CrossFit Empire South – CrossFit Only a few more weeks until The Battle of the Boxes Throwdown! GET SIGNED UP! View Public Whiteboard Back Squat E2:00 x 3 Sets Set 1: 3 reps @ 70% Set 2: 3 reps @ 80% Set 3: 3 reps + @ 90% (minimum of 3 reps on set 3,…

CrossFit Empire South – CrossFit This is one of the WODs for the Battle of the Boxes Throwdown! This will be a good time to come test it out and make a game plan for that day! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Row Mania” AMRAP 20: Advanced: 500m row 12 pull-ups…

CrossFit Empire South – CrossFit We are back to normal class times today View Public Whiteboard Shoulder Press E2:30 x 3 Sets Set 1: 5 reps @ 65% Set 2: 5 reps @ 75% Set 3: 5 reps + @ 85% (minimum 5 reps on last set, but if you have more in the tank,…

CrossFit Empire South – CrossFit Join us for our annual Turkey WOD at 9:15am! View Public Whiteboard Metcon (Time) “Turkey Chipper” By In: 1 Mile Run 50 Kettlebell Swings/Dumbbell Snatches (50/35) 50 Box Jumps 50 Sit Ups 50 Alternating Medball Overhead Lunges 50/35 Cal Row or Bike 50 Deadlifts (185/125) Cash Out: 1 Mile RunScaling…