Monday, October 12, 2020

CrossFit Empire South – CrossFit

This week we are going to have some fun doing the 2020 CrossFit Games Online Qualifier WODs from a few weeks ago.

If athletes have never done the original “girl” WOD, that will be the other option for the day, and we can modify for each athelte from there.

This week we will have some heavy lifting/higher volume in the WODs. We will continue next week to finish out our strength cycle. LET”S GOOOO!!!!

View Public Whiteboard

Metcon (Time)

“Friendly Fran”

3 Rounds For Time: (10 min time cap)

• 21 Thrusters

• 21 Chest-to-bar Pull-Ups

Barbell: (115/85)
Option 2:




Chin Over Bar Pull Ups

Barbell: (95/65)


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