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!
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
OR
25 Synchro Bar Facing Burpees
800m Run (split)
25 Synchro Bar Facing Burpees
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