Monday, March 1, 2021

CrossFit Empire South – CrossFit

-The Open starts NEXT WEEK! Get signed up!
-This week we will announce our Intramural teams!
-Pre-orders for Open T-shirts/Tanks and CFES Beanies will go through THIS WEDNESDAY. Do not wait and miss out!

View Public Whiteboard

Squat Snatch

E2:00 x 7 Sets

Build to a HEAVY 1 rep for the day!


Metcon (Time)


For Time: (16 min time cap)

For Time:

25 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

50 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

15 Burpees

25 Toes to Bar

After Party!

***March Mobility Challenge***

Accumulate 3 minutes total of each:

– Squat Hold

– Pull Up Dead Hang

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