Monday, June 7, 2021

CrossFit Empire South  » WOD »  Monday, June 7, 2021

CrossFit Empire South – CrossFit

We will host a Rope Climbing Clinic on Saturday, June 26th at 10:30am! Come and learn how to climb that rope!

View Public Whiteboard

Metcon (Time)

“Ricky Stenhouse”

2 Sets For Time: (6 min time cap each set)


Wallballs (20/14) (10’/9′)

Calorie Assault Bike

-Rest 1:1 Between Sets-

Female Calorie Bike: 18-12-8

Row Option: 30/21/15

Female Row: 21/18/12

Southside Competitive Strength

E2:00 x 5 Sets of 2 Complexes

1 Snatch High Pull + 1 Squat Snatch

*Build in weight across sets

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