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.

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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

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