Monday, July 19, 2021

CrossFit Empire South – CrossFit

-GOOD JOB ATHLETES!! WE ARE BATTLE OF THE BOXES WINNER! We get those bragging rights! Time to keep our foot down hard on that gas pedal and keep getting better! Super proud of everyone in this box!

-New Strength Cycle Begins July 26th! Get ready for 8 weeks with Back Squats, Deadlifts, Shoulder Press, and Bench Press!

View Public Whiteboard

Pull Up Work

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Metcon (Time)

“Over and Over”

For Time: (8 min time cap)

Teams of 2

25 Synchro Rower Facing Burpees

1000m Row (split)

25 Synchro Rower Facing Burpees


25 Synchro Bar Facing Burpees

800m Run (split)

25 Synchro Bar Facing Burpees

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