Thursday, March 19, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “On a scale of 1-10, have your ambition set to 11 or 12.”

View Public Whiteboard

Metcon (Time)

“Goat Day”


A.) Tabata Core Thursday! WHOO!

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

Side V-Ups

B.) EMOM x 10

Odd Mins: 3-5 Muscle Ups or Strict Pull Ups

Even Mins: 3-5 HSPU (Strict or Kipping) or 25′ Handstand Walk Practice

*We are working on strength or higher skilled movements or both.

C.) “Farmer’s Only”

5 Rounds For Time: (25 min time cap)

10 Kettlebell Swings (70/50)

200′ Waiter’s/Rack Carry

400m Run


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