Tuesday, January 26, 2021

CrossFit Empire South – CrossFit

-Pull Up/Muscle Up Clinic Sunday February 7th!
We will start at 2:00pm
-Sign up for The Open! Go to games.crossfit.com to sign up! Choose CrossFit Empire South as your affiliate.

View Public Whiteboard

Metcon (Time)

“The Chain”

10 Rounds For Time: (25 min cut off)

12 Barbell Deadlifts (95/65)

10 Hang Clean and Jerks (95/65)

8 Burpee Over Barbell

After Party

3 Sets:

30 – 60 seconds Handstand Hold

10 Tempo Goblet Squats (Smooth and Controlled)

Burn! 12:00pm

Teams of 2 (35 min time cap)

3200m Run

(These are done 200m at a time, you go-I go until teams have accumulated total meteres together)

*After the 2nd, 4th, 6th, and 8th 200m ran, each athlete will perform:

7 Wallball Slams

7 Wallball Shots

Leave a Reply


Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups



There’s no content to show here yet.