Monday, February 22, 2021

CrossFit Empire South – CrossFit

Get signed up for The Open! This is your last week to get signed up to be eligible for one of our Open Intramural Teams! DO IT! LET’S GOOO!

We have 2 more weeks on our Oly Lifting Cycle

You asked, so here it is! We will have a Mobility Clinic right after the 9:15am Saturday WOD on March 6th. We will teach you guys how to help recover during The Open and just in life in general!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“The Mighty Ducks”

Teams of 2


15/12 Calorie Row

15 Push Ups

15 Hang Squat Cleans (75/55)

* You go, I go *
(Legends 45+)

Teams of 2 (1:1)


12/10 Calorie Row

12 Push Ups

12 Hang Cleans (65/45)

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