Monday, December 23, 2019

CrossFit Empire South – CrossFit

Reminder: No Classes Christmas Eve and Christmas Day this week! Enjoy time with your families!

View Public Whiteboard

Near Death by Deadlifts

EMOM x 10

Min 1: 1 Deadlift

Min 2: 2 Deadlifts

Min 3: 3 Deadlifts..

Continue pattern for rest of 10 mins.
To be perform at 45% of 1RM Deadlift.

Metcon (AMRAP – Rounds and Reps)



5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups
This is a CrossFit benchmark WOD.

We can modify each of these movements in many different ways. Come in and get a great workout before Christmas!


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