Thursday, February 13, 2020

CrossFit Empire South – CrossFit

“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou

View Public Whiteboard

Metcon (Time)

“Goat Day”


A.) Tabata Core Thursday!

20s work/ 10s rest for 8 rounds of:

Bicycle Crunches

B.) “Pull Your Own Weight”

EMOM x 12

Min 1: 10 Barbell Bent Over Row

Min 2: 10 DB Bicep Curls

Min 3: Muscle Up Practice or Pull Up Practice

C.) “Fran”

For Time: (10 min cut off)


Thrusters (95/65)

Pull Ups

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