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
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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