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!
Metcon (Time)
“Ricky Stenhouse”
2 Sets For Time: (6 min time cap each set)
21-15-9
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
