Friday, August 21, 2020

CrossFit Empire South – CrossFit

“Our greatest glory is not in falling, but rising every time we fall.” -Rocky Balboa

View Public Whiteboard

Back Rack Split Squats

E2:00 x 4 Sets

5 reps each leg

*Perform all 5 on one side, then switch

Metcon (Time)


5 Rounds For Time: (20 min cut off)

200m Run

10 Thrusters (95/65)

6 Alternating Front Rack Barbell Lunges (95/65)

Burn! 12:00pm

“Holy Moly”


40 Cal Bike

40 DB Box Step Ups

40 Burpees

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