Saturday, April 11, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”

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Metcon (Time)

“Toe to Toe”

2 Rounds For Time:

800 Meter Run

60 Wallballs (20/14)

400 Meter Run

40 Box Jumps (24″/20″)

200 Meter Run

20 Toes to Bar
If you don’t know your running route:

Run 4:00 for 800m

Run 2:00 for 400m

Run 1:00 for 200m

Options if we don’t have a wallball:

-Empty barbell thrusters

-DB/KB thrusters

-Jumping Air Squats

Options for Box Jumps:

-Step Ups on a step or chair or bench or tuck jumps

Options for Toes to Bar:

-V ups

-Knee Tucks


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