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.
10 Rounds For Time: (25 min cut off)
12 Barbell Deadlifts (95/65)
10 Hang Clean and Jerks (95/65)
8 Burpee Over Barbell
30 – 60 seconds Handstand Hold
10 Tempo Goblet Squats (Smooth and Controlled)
Teams of 2 (35 min time cap)
(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