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!
Squat Snatch
E2:00 x 7 Sets
Build to a HEAVY 1 rep for the day!
3-2-2-1-1-1-1
Metcon (Time)
“WHOOP”
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
Leave a Reply