Monday, December 21, 2020

CrossFit Empire South – CrossFit

Congrats to all our athletes that competed on Saturday at Battle of the Boxes! We are so proud of you guys! Way to represent the South Side!! We had several athletes take the podium!

Beginner Women:
Sarah Williams- 3rd place
Beginner Men:
Phillip Madrigal-1st place

Intermediate Women:
Dixie Flesher- 1st place
Intermediate Men:
Sean Fleischman-3rd place

Advanced Women:
Erin Steinfath- 2nd place
Sydnee Richardson- 1st place

View Public Whiteboard

Back Squat

In 12 mins, build to a 1 rep HEAVY back squat! Max out day!

Metcon (Time)

“Santa Claus Is Coming To Town”

2 Sets For Time: (7 min time cap each set)

40/30 Calorie Assault Bike or 50/40 calorie row

30 Thrusters (75/55)

20 Lateral Over The Bar Burpees

* Rest 5:00 min b/t sets

* Scaling option 1

2 sets

30/22 Cal. Assault Bike or 40/30 cal row

20 Thrusters (55/35)

10 Lateral Over The Bar Burpees

* Rest 5:00 min b/t sets

* Scaling option 2

2 sets

300m Row

30 Double Dumbbell Thrusters

20 Up Downs

* Rest 5:00 min b/t sets

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