Tuesday, September 8, 2020

CrossFit Empire South – CrossFit

We are back to normal class times today.

View Public Whiteboard

Front Squat

E2:00 x 6 Sets

8 reps @ 55-65% of 1RM
Stay at same weight across

Metcon (Time)

“Alfred Pennyworth”

For Time: (15 min time cap)


Calorie Assault Bike

KettleBell Swings or Dumbbell Snatches (53/35)

*Women Cals. 21-15-10-6

If you want to row, the calories will be 30-24-15-12

*Women Cals. 21-18-10-8

RX+: 70/53 KBS

Burn! 12:00pm

3 Rounds:

Run 800m

25′ Walking Lunge

10 Hollow Rocks

25′ Walking Lunge

10 Sit Ups

200m Run ‘

3 Wall Walks

10 Push Ups


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