Friday, February 5, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Daffy Duck”

For Time: (6 min time cap)

21-15- 9

Overhead Squats (95/65)

Chest to bar

– Rest 5:00 –

For Time: (6 min time cap)

45 Overhead Squats (95/65)

45 Chest to Bar
Masters 45+-

For Time:

21-15- 9

Overhead Squats (75/55)

Pull Ups

Rest 5:00 –

For Time:

45 Overhead Squats (75/55)

45 Pull Ups

-Score is total time to complete including rest

After Party!

4 sets

10 bench press (show control up and down – build across sets)

15 Heavy Russian KB swings (eye level)


3 set

10 Banded Tricep Extensions

30 flutter kicks (each side)

Burn! 12:00pm

Tabata Time!

20s Work/10s Rest for 8 Rounds of:

-Air Squats

-Push Ups

-Ring Rows


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