Monday, March 22, 2021

CrossFit Empire South – CrossFit

-Great job to everyone this past weekend tackling 21.2! And congrats to team #TooFitToQuit for winning the Tacky Tye-Dye Contest!
-Don’t forget to submit your 21.2 scores by 7pm tonight!

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Back Squat

EMOM x 5 (5 min)

5 reps @ 60% + 15/20lbs

Rest 1 min

E2:00 x 5 Sets (10 min)

1 rep with 3 second pause in the bottom

*This is NOT building to a max set. Comfortable heavy rep without failure.

Metcon (Time)

“Yellowstone”

For Time: (15 min time cap)

Teams of 2

120 Power Cleans (155/105)

120 Strict Handstand Push Ups

After Party!

*March Mobility Month*

Accumulate 3 min hold on each:

-Dead Hang on Pull Up Bar

-Bottom of Squat Hold

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